Rotational strength is a major source of power for many sport skills, including batting, throwing, shooting a hockey puck and hitting a tennis groundstroke. When performing one of these moves, if you don’t rotate your core, you suffer a dramatic reduction in power.
Jimmy Rollins, All-Star shortstop for the Philadelphia Phillies, performs the Cable Rotation With Physioball to develop his rotational core strength. Holding a physioball minimizes the activation of upper body muscles. The core rotator muscles are isolated—particularly the obliques. The exercise helps you explode through your lower body and core to finish a powerful athletic movement.
View the video above to see Rollins performing the Cable Rotation With Physioball.
- Set cable machine to chest height
- Assume athletic stance perpendicular to cable machine with arms straight out holding physioball
- Grasp rope in left hand so cable is across center of physioball
- Powerfully rotate 90 degrees to the left
- Return to starting position in control; repeat for specified reps
- Perform set on opposite side
Sets/Reps: 4×12 each side