TXMMA – Texas Mixed Martial Arts

Rotational Power Development

By Josh Bryant MS, CSCS

Many athletic movements involve a rotational component.  Some examples are swinging a baseball bat, throwing a shot put or delivering a powerful right cross.  Muscles of the core include abdominals, lower back, pelvic floor and hips. If you think about it, training rotational movements is essentially training the core.  The core is the source of origination when it comes to developing power in rotational movement.

Rotational Power Development Exercises

These exercises improve explosive power in athletes because most athletic movements involve some degree of twisting/stabilization. Think of these rotational exercises as fundamental power movements for the rotational athlete. Ergo, their value in any holistic training program is very high and will prove to be beneficial.  As the funnel moves from general to specific as the  pre-season and competitive seasons  come about these exercises can help maximize power output


Key Points To Remember


  • One must possess sufficient limit strength before implementing rotational exercises.  You cannot shoot a cannon out of a canoe.  Get down the basics before moving to advanced rotational techniques.
  • Training program should progress like a funnel.  That is, in a fashion of simple general techniques to more advanced more sport specific ones.
  • The further the weight is from the midline of the body the more difficult
  • Start exercises slow and progress to faster speeds as you gain proficiency.  These exercises can be very beneficial but if performed with poor technique may cause an injury risk.
  • Focus on maintaining proper posture during these exercises.


Below are two exercises that are great for building rotational power, click for link to YouTube videos:

About the author:
Josh Bryant is one of the fastest rising names in the fitness industry. Currently Josh is a strength coach who works successfully with many clients, both in person at Metroflex Gym and via the Internet. By using the Joshstrength Method, he has trained world record setting powerlifters, women fitness competitors, Olympic athletes, professional fighters, NCAA champions, and a host of high school athletes who have received collegiate scholarships. As an athlete, he won many national and world titles in both powerlifting and strongman, and at 22 years of age was the youngest person in powerlifting history to bench press 600 pounds raw. He squatted 909 pounds in the USPF, officially bench-pressed 620 pounds raw, and officially deadlifted 810 pounds raw. In 2005, he won the Atlantis Strongest Man in America competition. Along with ISSA certifications in fitness training, nutrition, and conditioning, Josh has been awarded the prestigious title of Master of Fitness Sciences (MFS). He was also recently named the ISSA Director of Applied Strength and Power. In addition to being certified by the NSCA as a Certified Strength and Conditioning Specialist (CSCS) and by NASM as a Performance Enhancement Specialist (PES), Josh completed his master of sciences degree in exercise science (July 2010). He has been published in numerous magazines, periodicals and websites. Josh Bryant is the founder and owner of Joshstrength.com and The Joshstrength Method. To learn more about Josh Bryant or to contact him visit www.joshstrength.com.