Exercise of the Week: Power Hip Rotation | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Exercise of the Week: Power Hip Rotation

July 27, 2011

Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performanceincluding strength, speed, conditioning and flexibility. This week we highlight the Power Hip Rotation, a full-body movement that develops strength in the hips and improves core stability.

Who’s Doing It

  • NHL defenseman Mike Green
  • NHL defenseman Duncan Keith

Muscular Benefits

  • Increases lower body muscle strength, particularly in the glutes and quads
  • Increases core strength in the abs, obliques and low back
  • Improves balance and stability when controlling the weight

Sports Performance Benefits

  • Improves the connection between the lower and upper body for more efficient force transfer from your legs and hips to power upper body movements—like a tackle, baseball swing or slap shot
  • Improves the core’s ability to stabilize the spine, which reduces the chance of injury to the lower back
  • Improves overall trunk stability

Power Hip Rotation Description

  • Assume athletic stance with hands in front of chest holding top end of weighted bar in Landmine Machine
  • With control and keeping arms straight, rotate trunk to lower bar to left hip
  • Drive up through hips and rotate trunk to return bar to start position
  • Repeat in a fluid movement to opposite side
  • Repeat for specified reps

Sets/Reps: 3x5-8 each direction

Coaching Points

  • Keep back flat and chest up
  • Rotate with hips and use lower body to move weight

Which exercise would you like to see featured as an Exercise of the Week? Tweet us at @STACKMedia and let us know.

Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
Must See
Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 32,193,833
Drew Brees Will Not Be Denied
Views: 7,134,231
How to Perform the Euro Step With Iman Shumpert
Views: 80,931

Featured Videos

Quest for the Ring: University of Kentucky Views: 297,020
Add Core Power for Basketball With Damian Lillard's Med Ball Throws Views: 4,255,927
Path to the Pros 2015: The Journey Begins Views: 28,363
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

More Cool Stuff You'll Like

Use Eccentric Lifts to Increase Size and Strength

Eccentric lifts can be a powerful tool for strength, size, and improved performance. Eccentric strength, which can be thought of as strength when the...

A Better Way to Train Your Core

Improve Soccer Agility with Lateral Strength Exercises

Mike Boyle's 5 Tips for More Effective Workouts

Dominate Your Bench Test With This Strategy

7 Strategies for Faster Workout Recovery

Perfect Your Squat Technique With the Unloaded Squat

3 Tricks for a Stronger Front Squat

Putting Together an Off-Season Workout for Point Guards

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

3 Post-Activation Potentiation Combos for Explosive Strength

The Best Single-Leg Exercises for Youth Athletes

Make Lifts More Challenging With Resistance Bands

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

Improve Your Squat Depth With 5 Easy Warm-Up Exercises

4 Deadlift Variations to Increase Your Pull

Mike Boyle: 4 Small Muscles That Can Lead to Big Gains

These 3 Single-Leg Movements Will Improve Your Squat Technique

4 Simple Golf Core Exercises to Increase Your Driving Distance

Prevent ACL Injuries With This Exercise

Develop Core Strength for Throwing

5 Ways to Get a Higher Vertical Jump

Kyle Lowry's 12-Week All-Star Training Program

4 Exercises to Build True Lacrosse Power

Posterior Chain Fixes to Improve Your Game

Master the Lateral Lunge to Improve Your Hockey Stride

12-Week Resistance Band and Chain Workout

Build Max Power With These Pulling Exercises

How Often Should You Vary Your Exercise?

Never Bench Press With Your Feet in This Position

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

3 Nordic Hamstring Curl Exercises to Boost Your Performance

6 Gym Machines That Are Actually Worth Your Time

Reach New Training Heights With Resistance Band Exercises

How Functional Training Has Overly Complicated Strength Training

7-Exercise Core-Blasting Workout

How NOT to Perform a Pull-Up (With Fixes)

7 Farmer's Walk Variations for Improved Core Strength

How to Design a Greco-Roman Wrestling Training Program

7 Ways to Work Out Competitively Without CrossFit

7 Best Lower-Body Strengthening Exercises

Bench Press Grip Guide: How Hand Placement Changes the Exercise

Increase Your Explosiveness with the Power Curl

10 Ways to Get Stronger With a Sandbag

5 Exercises to Develop Soccer Power