Phillies Jimmy Rollins: Cable Rotations Exercise

[MrAssmaster2012]

try having him doing it without turning his hips. to get his X factor stronger. once he builds up more neuromuscular connections to where he can totally have his torso turn without his hips turning, he will then be more powerful when he switches back to turning his hips while doing this.

[DW202108]

@MrAssmaster2012 Turning at the lumbar spine rather then at the hips destabilizes the lumbar spine. This would be detrimental to any rotational athletes who needs all the lumbar stability possible in order to transfer force/power.

[MrAssmaster2012]

@DW202108 please tell me the biomechanical process of the de-stabilization of the lumbar spine if he were to turn at the lumbar? IF ANYTHING turning at the lumbar spine would 'stabilize' the lumbar spine like a back brace. the obliques will be working along with the TVA and the spinal erectors all as one unit. do yourself a favor and google the 'X factor' for golf swings and tell me if the X factor would be detrimental to rotational athletes. .

[DW202108]

@MrAssmaster2012 Check out Mike Robertson's "Bulletproof Knees and Back Seminar". In it he explains the Lumbar spine is limited to 2 degrees of rotary capacity per segment, and any further rotation will cause micro-tears in the lumbar discs on a microscopic level. Are you familiar with anti-rotation, anti- flexion, anti-extension or Gray Cook's Chop and Lifts? They offer a more functional way to strengthen the obliques, tva, and spinal erectors. As far as the x-factor...

[DW202108]

@MrAssmaster2012 The x factor is the difference between how much your hips turn and how much your shoulders turn. The greater the difference the further you'll be able to hit the ball right? So the less your turn your hips/lumbar and the more you rotate from your thoracic spine, the more force you'll be able to transfer from through your lumbar to your t spine. Do you have any training certifications? There is a lot of misinformation out there on the internet. Dont believe everything you read.

[MrAssmaster2012]

@DW202108 ok, lets go with Robertson's theory on the degrees of rotation per segment then anything else above that micro tears will occur. when does just 1 segment of the spine ever move independently and another doesnt? i cant think of a situation, unless there is a trauma to the area from an outside source. the human body is made to turn and twist at the lumbar spine. we do it everyday, every time someone swings a bat they do it.

[MrAssmaster2012]

@DW202108 the only way to have micro tears occur during exercise would to have the spine vertically loaded with weight and then complete a rotational movement at the lumbar spine. Which is still possible without having tears or injury, if the muscles in and around the spine are engaged i see no issue with this at all. i train like this all of the time and have my clients complete it also with great results. i hold a BS in exercise science and i am a CSCS since you asked.

[DW202108]

@MrAssmaster2012Nowhere did I state one particular segment of the spine moves independently. I will state that as a whole, the lumbar spine has 10-15 degrees of rotary capacity compared to the 70 degrees of rotary capacity in the thoracic spine. Does the difference in those numbers make you re think what the lumbar spine was made for? It should tell you two things. 1) Lumbar function - stability 2) t-spine function - mobility. I encourage you to read what the experts have to say on this topic. 

[machatz21]

10+

[ParamountFitness]

Great exercise, nothing better for baseball players.

[tonyjh34]

i did this yesterday, he says 50lbs and i thought that was light but then tried with 50lbs and was hard azz hell, i didn't even do 50lbs i did 35lbs

[2ndarnold]

ill have to try this one