NSCA COACH 1.2
difficult than with a static or locked anchor point. Due to the
instability of a free moving anchor point, the movement and
length of the cable constantly changes which increases the need
to stabilize not only the actively engaged joint(s) and musculature
but also the entire core and kinetic chain.
To clarify, the addition of “rotation” to suspension bodyweight
training refers to the rotational nature of the anchor, and thus
the ability to add rotation to suspended bodyweight movements.
An example of a suspension bodyweight training tool that has
an unstable, centrally located anchor point is the Rotational
Bodyweight Training™ device by CrossCore®. Introducing this type
of rotational bodyweight training may be an asset to developing
functional core stability and strength beyond what is provided
through traditional suspension bodyweight training with a locked
anchor point.
FUNCTIONAL TRAINING
Functional training can be thought of as training designed
to help supporting/adjacent muscle groups work together
synergistically by increasing motor unit recruitment. This process
is often achieved by introducing challenges to balance, controlled
instability, and proprioceptive training. The better trained our
motor unit recruitment patterns become, the greater our ability
to stabilize the joints dynamically, thus, providing the potential to
improve athletic performance, decrease injury risk, and promote
overall physical well-being.
Traditional suspension bodyweight training is potentially a
functional training tool. When discussing multiplanar movements,
the conversation should involve rotation. However, movement
within the transverse plane does not happen without rotation.
Since functional movements are often viewed as multiplanar or
triplanar, they should include rotational movements.
Experts in the fields of sports performance, fitness, and tactical
conditioning will agree to disagree on the inclusion of rotation into
their performance programs. Should spinal rotation be avoided
completely? Should spinal rotation be performed as component
of conditioning? Regardless of what side of the fence one stands,
one thing remains clear—movement in the transverse plane will
incorporate spinal rotation. The lumbar spine is designed for
anti-rotational movements while the thoracic spine is capable
of dynamic rotational movements. Rotational movements of the
thoracic spine may be preferred rather than training that allows
excess rotation of the lumbar spine.
Training modalities such as medicine balls, sandbags, etc. all
have the ability to incorporate spinal rotation and multiplanar
movements. Because of the nature of the products themselves,
they provide dynamic load resistance, which can easily move
through space and multiple planes. Alternatively, cable-based
exercises can provide movements with continuous load and the
ability to concentrate on rotational movements that occur in the
transverse plane.
The transverse plane is often associated with rotational movement
like swinging a baseball bat, golf club, or hockey stick, passing
a basketball, or kicking a soccer ball. In addition, the transverse
plane is where we see most injuries occur in daily activities such
as reaching or bending movements, (e.g., getting out of the car,
shoveling snow, picking up dropped keys, etc.). However, the
ability to transition efficiently from one plane to another is of
key importance.
Core stability is the ability to resist movement in the lumbar
spine or anti-rotation (1). The primary goal is to stabilize the
core, protect the lower back, and allow one to transfer lower
body power from the ground upwards through the kinetic chain
(1). Trainers and coaches have also come to the realization that
increasing strength just for the sake of increasing strength in
the abdominals and back musculature may not be the answer to
developing core strength or stability; nor is rotation for simply
the sake of rotation. By placing emphasis on thoracic rotation and
promoting lumbar stabilization, rotational suspension bodyweight
training may be a valuable asset to developing functional core
stability and strength.
BENEFITS OF INCLUDING ROTATION
Suspension bodyweight training exercises have been shown to
increase core muscle activation (2). These exercises may also
improve balance, muscle size, strength, power, and flexibility. A
basic understanding of performance and training would suggest
that by adding an