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 the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Must See
Why NFL Wide Receiver DeSean Jackson Counts His Blessings
Views: 3,641,163
Derrick Rose Explains How He Stays Positive
Views: 5,007,069
Michael Jordan: Mind of a Champion
Views: 545,236

Featured Videos

Dwight Howard Ab Workout Views: 62,672
John Wall Elbow-to-Elbow Shooting Drill Views: 186,618
Elite Performance with Mike Boyle: Build Explosive Power With Contrast Training Views: 17,880
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

Most Popular Videos

Colby Lewis's Post-Game Band Splitter Routine
Views: 8,349,427
Dwight Howard Stays in the Gym All Night
Views: 4,006,048
Allyson Felix Explains How To Choose a Coach
Views: 8,690,635
Charging Ground Balls With Skip Schumaker
Views: 29,573
Antonio Brown Juggles 3 Footballs
Views: 1,176,187

Load More
More Cool Stuff You'll Like

What Happens When You Do The Same Exercise Every Day?

5 Ways to Get a Higher Vertical Jump

Add Surprise Sets for a Great Workout Finisher

Abby Wambach's Soccer Power Workout

7 Farmer's Walk Variations for Improved Core Strength

Deadlift Grip Guide: How Hand Placement Changes the Exercise

Train Like a Pro: Damian Lillard's Basketball Core Workout

Train Like a Pro: Peyton Manning's Core Workout

Build Bulletproof Chest Strength With This Unconventional Method

Todd Durkin

Prevent Volleyball Shoulder Injuries With These Exercises

Grab a Broom for This Fast-Paced, Full-Body Workout

Use Eccentric Lifts to Increase Size and Strength

Build Wrestling Strength With the Gable Lock Isometric Hold

5 Quick Workout Fixes for Faster Muscle Growth

3 Keys to Better Softball Workouts

Can You Survive This Insane 100-Rep Push-Up Challenge?

The Best Lower-Body Landmine Exercises

Get a Full-Body Workout With Just 2 Exercises

How to Improve Shoulder Strength and Flexibility

3 Simple Strategies for a Better Workout

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

Train Like a Pro: Henrik Zetterberg's Hockey Strength Workout

Save Your Shoulders With These Barbell Landmine Exercises

4 Exercises From NFL Players to Build True Game Speed

3 Tips to Blast Through Training Plateaus

Evan Longoria's Off-Season Strength and Resistance Workout

Build Strong Legs with the Leg Press Lockdown Workout

6 Gym Machines That Are Actually Worth Your Time

Todd Durkin's Complete Football Strength Training Program

Build Awesome Arms With This 15-Minute Workout

How Strength Training Changed Rory McIlroy's Game

How You Can Olympic Lift With an Injury

Train Like a Pro: Dustin Pedroia's Baseball Power Workout

Putting Together an Off-Season Workout for Point Guards

3 Habits of Highly Successful Coaches

3 Tricks for a Stronger Front Squat

When Not to Try Unstable Hockey Training

The 3-Minute Total Arm Pump

Train Like a Pro: MLS Soccer Strength Program

Train Like a Pro: Los Angeles Lakers Strength Training Program

Posterior Chain Fixes to Improve Your Game

The Top 10 Mistakes Athletes Make in the Weight Room

The 4 Best and Worst Cable Machine Exercises

3 Keys to In-Season Baseball Training

Jump Higher After a Month With These 3 Exercises