Twisting

Matt Morris · 01-18-2012, 01:28 PM

In my long slow quest for back health, I've found squatting, deadlifting, goodmornings, and lots n lots of O-lifting to be good for me. In general, though, twisting gives me lots of issues (either russian twists, which I no longer do, or a batting cage, golfing or sledge hammer strike type movements). I have 2 questions:

1) what, other than throwing, would be a natural twisting movement?

2) what kind of progressions/ assistance work would you recommend for improving the quality of this movement in a person (Turkish Get Ups?, KB Windmills? anything else?)

Thanks!

Matt

Aaron Fondry · 01-19-2012, 02:47 AM

you should first address the reason these movements are hurting you. Tight hips? back injury? Flexability issues? tendon/ligament damage.

Matt Morris · 01-20-2012, 10:10 AM

Thanks for your comment, Aaron. I'm not really looking for too much personal info/help. I'm really more interested in completing my list of "foundational human movements," such as squating, running, jumping, picking things up, pushing, and pulling. I'm curious where twisting fits in, and if it does, then I might start to add progressions into my programming.

Luckily, I hate golf, so I'm not too worried about it, but I may need to start playing catch w/ my son in the next few years and may add some additional twisting work into my programming.

Blair Lowe · 01-20-2012, 05:29 PM

There are a number of punches in boxing that involve twisting as do many foundational moves of martial systems. It's also in the weapons work as well.

Throwing a spear is incredibly old. It's not exactly a "natural" movement as would be the above but it's pretty darn old and would be considered fairly common place.

Albert Bush · 01-23-2012, 08:02 PM

For what it's worth, it sounds like I'm in a similar boat to you. Herniated disc at L4/L5 and have found relief by gradually building up strenth in my core and around my spine to support the discs (through the same movements/exercises you listed). I have a good bit of boxing in my background and have found that to help build twisting strength (I play tennis as well, which helps). Golf hurts me the most because I am leaning over and twisting at the same time, so i've stuck to things that enable me to maintain a reasonably constant spine angle while twisting. Not sure what my point is, but hopefully it adds perspective.