Torso Rotation
Torso Rotation is a mobility and control – rotation while holding a ball in front exercise involving Abdominals. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Abdominals
- Secondary muscles
- Erector spinae, Deltoid, Hip stabilizers
- Exercise type
- Mobility and control – rotation while holding a ball in front
Exercise technique
- Stance
Place your feet slightly wider than hip-width.
- Ball
Hold an exercise ball forward at chest height with both hands.
- Arms
Keep your elbows long but soft.
- Rotate
Turn your rib cage to one side while carrying the ball with your torso.
- Gaze
Follow the ball with your eyes and keep your neck comfortably aligned.
- Center
Control your pelvis as you slowly return to the middle.
- Other side
Perform the same controlled arc in the other direction.
Key technique points
- Keep the ball near shoulder height.
- Do not lock your knees.
- Limit hip rotation without strain.
- Do not swing your arms independently of your torso.
- Match your gaze to the ball.
- Use a comfortable range in both directions.
Common mistakes
Moving only the arms
Do not keep your rib cage fixed while moving the ball sideways.
Twisting hard through the lower back
Do not force the end of your rotational range.
Raising the shoulders
Do not compress your neck while carrying the ball.
Swinging the pelvis
Do not rotate your whole body without control.
Pumping the elbows
Do not continually change arm length during rotation.
Rapid direction changes
Do not lunge toward the opposite side before controlling the midpoint.
Frequently asked questions
Torso Rotation: why is “Moving only the arms” a mistake?
Do not keep your rib cage fixed while moving the ball sideways.
Torso Rotation: why is “Twisting hard through the lower back” a mistake?
Do not force the end of your rotational range.
Torso Rotation: why is “Raising the shoulders” a mistake?
Do not compress your neck while carrying the ball.
Torso Rotation: why is “Swinging the pelvis” a mistake?
Do not rotate your whole body without control.
Torso Rotation: why is “Pumping the elbows” a mistake?
Do not continually change arm length during rotation.
Torso Rotation: why is “Rapid direction changes” a mistake?
Do not lunge toward the opposite side before controlling the midpoint.
What should I focus on when doing Torso Rotation?
Keep the ball near shoulder height. Do not lock your knees. Limit hip rotation without strain. Do not swing your arms independently of your torso. Match your gaze to the ball. Use a comfortable range in both directions.
Related exercises
- Medicine Ball Full Twist
- Overhead Stretch
- Scissor Kick
- Seated Overhead Stretch
- Sledgehammer Swings
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.