Unlock Your Core’s Full Potential with Anti-Rotation Exercises: Here’s Three That are not Pallof Press Variations (Part 2)

I personally love all the ways you can set up a Palloff press but I know some people aren’t as big of a fan as I am. Here are three more core exercises for your toolbox, that will train your core to fight rotation which will improve stability and balance.

1. Wide stance anti-rotation chop

The wide stance anti-rotation chop is an anti-rotation exercise that strengthens the core.
The wide stance anti-rotation chop is an anti-rotation exercise that strengthens the core.

This exercise is closely related to high plank pull through. It works the same muscles just with the body in a standing position vs in a high plank position.  

  • Start with a rope cable attachment that would stack up to lower rib height when you are standing in your wide stance.
  • Facing perpendicular to the attachment, hold the rope palms facing down, up at shoulder height.
  • Pull the rope across your body while keeping your arms straight. 
  • Don’t let the hips rotate while pulling the rope or while controlling the rope back to a start position.

Troubleshooting 1: if you are not feeling your core check your set up.  Sometimes the hips start to turn away from the attachment in order to fight anti-rotation better.  Adjust your hips to be perpendicular. 

Going wider with your stance will make it harder for the hips to turn.

2. Bird Dog with Single Arm Row

The bird dog row is a core exercise that requires you to hold a bird dog while doing a single arm row. The weight adds to the anti-rotation that is already needed for both parts.
The bird dog row is a core exercise that requires you to hold a bird dog while doing a single arm row. The weight adds to the anti-rotation that is already needed for both parts.

This exercise will require a bench to set up on. I will also say that usually the core isn’t felt until you row more than 20-35 lbs. The exercise still works with lighter weight if you need to focus on balance first but if your searching for a core burn you may need more weight to row.

  • Start with one hand on the bench with the opposite knee also planted on the bench.
  • The leg with the knee off the bench will come off the ground, extended straight back to make our Bird Dog.
  • With the free hand you will grab the weight and perform a rows. Do 8 on each side and focus on keeping the hips and shoulders from dipping side to side. Aim to stay parallel to the ground. 

Harder: hold to top contraction 2s, release with a 4s tempo down. Explode up with the row.

3. Bear Crawl

Bear crawl is a full body exercise that targets the core, shoulders and legs.
Bear crawl is a full body exercise that targets the core, shoulders and legs.

This exercise looks totally different based on the coach that is asking you to do this exercise. My bear doesn’t stick its rear end high in the air. 

  • Start in a quadruped position, on your hands and knees, with your knees lined under your hips.
  • Keep your head in a neutral position, looking at the ground and slightly pushed back like making a double chin.
  • Push the ground away to push the shoulder blades open and the rib cage slightly back. 
  • Bring the knees to a slight hover above the ground. Making a 90 degree angle at the knees and hips. (I call this a bear plank. You should feel your core and legs working.)
  • With one hand reach forward then bring the alternate foot up. Switch your hand and foot.

The goal is to keep the hips still and parallel to the ground. A good test is to place a yoga block on your low back and keep it balanced while you crawl.

If the bear plank aspect is tough, start with a goal of 6-10 steps on each side.

Harder: Bear Crawl 10 yards. Then reverse direction and come back.