STANDING PARTNER CORE BRACING I advocate this exercises for improved rotational power as well as reducing risk for injury during rotational movements. The function of the core in rotational exercises is to initiate power and resist movement, and athletes need to be able to prevent rotation before they begin to produce it. Rotational exercises require a braced core, with most of the rotation taking place in the hips. The spine is not meant to twist deeply, a movement that can injure discs, muscles, and tendons in the back. Back problems occur when abdominal and back muscles cannot maintain control over the rotation between the pelvis and spine.
- Partners stand facing one another, knees bent, hips back, shoulders back, and feet a little wider than hip distance.
- Both partners engage the core by tightening muscles as if expecting a punch to the gut while holding hands in front, palms together and elbows in tight to sides.
- Partners add 10 seconds of resistance to one another—from right, left, top, and bottom, all while keeping core engaged and elbows tight to sides.