Section 3 - Exercise Videos
Exercise #18 – Spine Rotators
Exercise #18 - Workout Summary
The video shown above demonstrates how to perform this exercise one time while rotated to the left and one time while rotated to the right. The final hold position while rotated to the left is shown in Figure 3-18a below. This position is held for 10-15 seconds using between 70-80% of your maximum strength. The same is then performed while rotated to the right as shown in Figure 3-18b below.
Repeat this process one more time giving you a total of two 'reps' rotated right and two 'reps' rotated left as shown below:
Training Schedule: The Progress Chart and Weekly Training Schedule located in Section 5 (the Appendix) will guide you through all the exercises and allow you to chart your progress along the way.
Training Tips:
- Keeping your hands and elbows in the position as shown is the most efficient position to target the proper muscles listed in this exercise.
- You can lower the level of where the band is attached by a few (2-4) inches if you choose to simulate the path of your of your swing a little more, although it is not necessary.
- Periodically check your resistance bands for any wear and tear. Replace them when necessary to prevent them from breaking during an exercise.
Muscles Used: Hip Stabilizers; Pectoralis Major & Deltoids; Lateral Spine Rotators; Elbow Extensors; Wrist Flexors, Wrist Extensors & Hand Grip Muscles.