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How to Do a Standing Trunk Rotation

Become More Powerful and Strengthen Your Abs With This Trainer's Go-To Exercise

I don't care if you have visible abs or not, but I do care that you have a strong core. Why? Because in my opinion, a strong core is the root to all movement. You core helps you stand tall, it keeps you from tipping over to the side as you carry all your groceries inside on one trip, and a strong core can even prevent back pain.

To strengthen your core, I always recommend movements such as planks, carries, deadlifts (yes, deadlifts work your core!), and rotational movements like the standing trunk rotation. I like this movement because you can do it anywhere, and it's all about power and control. Another reason it's a must-do exercise, in my opinion, is because rotational movements are often bypassed but are important to prevent excessive rotation in the lumbar spine (your low back). If you're looking for a new move to master, give the standing trunk rotation a shot.

How to Do a Standing Trunk Rotation

  • Begin with a resistance band attached to a stationary object like a squat rack or attach a D-handle to the pulley of a cable machine. If using a cable machine, start with 10 pounds. If this is too heavy or too light, feel free to change the weight.
  • Grab a hold of the resistance band or the D-handle with both of your hands and take about two to three steps to your right, making sure there's tension on the cable.
  • Hold your hands at your sternum, standing tall with your weight evenly distributed on both feet. From here, fully extend your arms out in front of you. If you feel like your body, specifically your hips, is getting pulled to the left, lighten the weight.
  • With power, rotate your torso to the right. Return to the starting position. Your arms should not pass your midline (picture an imaginary line splitting your body in half). This counts as one rep.
  • Complete three sets of 10 reps on each side.
Image Source: POPSUGAR Photography / Tamara Pridgett
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