Barbell Core Rotations – The most misunderstood and misnamed exercise!

The Barbell core rotation / anti rotation exercise is probably one of the most mis-undertood exercises. Not only is it mis understood by trainers, coaches and exercise enthusiasts. But, it’s also mis-named.


Check out today’s video to discover what the true benefits of this exercise are and a better way to use it in your core training program.



Q&A About the Barbell Rotations video above

Here’s a few questions I received on Youtube regarding this video. Following each question is my answer.


QUESTION – “Your analysis is correct if you’re using the technique you demonstrated, however if you? perform this exercise with more of a squat and trunk/shoulder rotation I personally believe it can be considered a rotational core exercise.

There are many ways to do any given exercise; each works things a little differently. Your initial demo was correct but I feel as if you’re demonstrating an incorrect movement and saying “this doesn’t do what you think it does”. That goes without saying.”


MY ANSWER – If you turn your hip to face the bar as it moves from one side to the other, you almost eliminate he lateral component ti this exercises and make it almost completely linear. This is because the bar would now be pulling your body forward toward the floor as in an angled deadlift –

Yes, your body is rotating while performing these movements. But, there no real horizontal resistance to overload the rotary component. Remember: In the absence of momentum, Gravity is the only force acting on the Barbell during these movements. And, gravity is vertical Therefore, this is not a great option to improve rotary strength. That’s not to say it’s not a good exercise because it’s a fantastic exercise!


QUESTION – Great video, I have to disagree with your analysis of the direction of the force by the barbell. While the cord suspended does demonstrate the direction of the? vertical component of the force it neglects the horizontal component. That is to say, the bar is pushing at an angle. Were you to support the bar against the wall, it would push horizontally into the wall and vertically into the floor. It applies that same force to the body, a horizontal and vertical component.


MY ANSWER- Remember: In the absence of momentum, Gravity is the only force acting on the Barbell during these movements. Gravity is vertical.

As your body position changes relative to the bar. There maybe a small element of rotation which happens. But, it’s not enough to make significant improvements in? rotary strength or rotational ability.


If you’ve got questions – Comment below!

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