Coach Rozy Blog Wednesday Exercise of the “WEAK” Band & Stability Ball Rotations by Connor Fitzsimmons, Coach Rozy 2016 Intern

Coach Rozy Blog Wednesday Exercise of the “WEAK”
Band & Stability Ball Rotations
by
Connor Fitzsimmons, Coach Rozy 2016 Intern

Band with Stability Ball Rotations

Have you ever considered performing band rotations with a stability ball? This exercise is great for engaging your abdominal/core muscles while standing up. It might sound silly to do band rotations with a stability ball wrapped in your arms, but there are specific benefits of this exercise compared to traditional band rotations without a stability ball.

BAND ROTATION WITH STABILITY BALL

TRADITIONAL BAND ROTATION 

When performing this exercise, you are able to move through a full range of motion allowing the obliques and glutes to be engaged along with the core muscles. This motion is especially important in sports or activities that require rotational movements through the core and back. Traditional band rotations are also important, but they may allow the arms/shoulders to drive the movement more than this exercise intends on. Band rotations with a stability ball isolate the core and allow more range of motion all the way through the movement.
Volume:
The volume of this exercise will depend on the trainability state you are in. If the recommended volume (sets x reps) below is too difficult or too easy, feel free to adjust your reps/sets accordingly.
Recommended Volume:
Beginners: 1 set of 8-10 reps each side
Advanced: 3 sets x 10-15 reps each side

How To Do The Exercise:
Start by standing sideways to the band with your feet shoulder width apart. Your knees may be bent slightly. Wrap arms around stability ball with furthest hand from wall – or secure contact point – holding firm onto the band with one hand. Tip: You will need to feel tension and keep tension on the band when performing this exercise. Depending on the particular individual, the necessary tension in the band will vary in order to get the most benefit from this exercise – so you may need to adjust your distance from the wall/contact point or adjust the size band you are using (not all bands have the same tension).

REMEMBER – THE FARTHER YOU STEP AWAY FROM THE WALL – THE HARDER THE EXERCISE WILL BE BECAUSE OF MORE TENSION ON THE BAND.

To start exercsise, rotate body, not just though the abdominal region, but allowing hips, midsection and shoulders to move as one unit through range of motion. Make sure movement is controlled and you don’t use momentum. You should rotate approximately 90 degrees – so that your shoulders and hips are facing away from the contact point. Slowly return to neutral position. Tip: Do not over rotate coming back as to keep from using momentum on the next rep. As you rotate through range of motion, make sure to pivot inside foot toward the motion of the movement. Tip: Make sure your back is straight and feet are aligned when returning to neutral position.

Repeat for the recommended amount of repetitions.

Switch sides and repeat the movement, making sure the heel on the inside foot is not on the ground. YOU CANNOT FULLY ROTATE WITH YOUR FEET PLANTED ON THE GROUND.
Caution: If you are unable to balance when going through the range of motion of this exercise, you may need to take a few steps closer to the wall to release some of the tension in the band. Make sure the band is secure and DO NOT let go of the band until the tension is minimal. Again, if the exercise is beginning to get too easy, consider grabbing a different band with a higher resistance or take a adjust your position from the wall.

To get hands-on training for this and other movements, contact Coach Rozy at 817-219-2811 or email him at rozyroozen@gmail.com to set up a time to meet with him.