3 Lower Body Exercises for Core & Hip Rotation (POWER in Golf, Tennis etc)

The rotational plane of movement is one of the most neglected for athletes and enthusiasts. You'll learn how to wake up these neglected muscles to both keep doing what you love without injury and, if you're an athlete, improve your performance.
The rotational or transverse plane of movement is the most important plane of movement when it comes to generating power and speed in a sport. These muscles are important even if you're not an athlete because rotational muscles also stabilize your joints.
You'll learn exercises for both open chain and closed chain movements. Open chain means that the limb is rotating without the body. A closed chain movement is when the body moves, and the limb is stationary.
The exercise sequence will wake up these rotational muscles and then bring the patterns into functional movements that you'll use in everyday life.
Start slowly. Coach E gives a lot of cues to pay attention to so you can visualize and feel when you're doing the movement correctly, training the body-mind connection and muscle memory.
For the third exercise in the sequence, you'll need an elastic band, such as a strength band or bungee cord.
If you found this helpful, click the like, subscribe, and notify buttons to keep up to date with the latest information and exercises to keep moving freely and without pain for life!
IN THIS VIDEO
00:00 - Intro
00:45 - Transverse plane of movement
01:24 - Use in sports
02:25 - Use in everyday life
03:05 - For trainers
03:56 - Open Chain Hip Rotation
07:15 - Closed Chain Hip Rotation
10:45 - Ground Up Rotation
16:24 - Routine summary
17:35 - Additional resources
RESOURCES AND LINKS MENTIONED
How to Wake Up Your DEAD Feet (3 Exercises for Arch Strengthening): • How to Wake Up Your DE...
Your Poor Hip Internal Rotation is WRECKING Your Knees: • Your Poor Hip Internal...
ROM Coach app (free!):​ www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Precision Movement Academy: www.precisionmovement.coach/a... - includes everything you need to get ALL of your joints and muscles functioning properly to eliminate compensations and imbalances so you can get back to and keep doing the things you love, for life
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.

[@PrecisionMovementCoach]

Video highlights:
00:45 - Transverse plane of movement
01:24 - Use in sports
02:25 - Use in everyday life
03:05 - For trainers
03:56 - Open Chain Hip Rotation
07:15 - Closed Chain Hip Rotation
10:45 - Ground Up Rotation
16:24 - Routine summary
17:35 - Additional resources

[@kcharters239]

Thank you, I absolutely LOVE these detailed rotational hip movement exercises! l;-)

[@PrecisionMovementCoach]

You are so welcome :)

[@maureenpolak2184]

Thanks for these movements. Appreciate your dedication.

[@PrecisionMovementCoach]

You are welcome and thanks :)

[@kellseewellsee4910]

Thank you!

[@PrecisionMovementCoach]

You're welcome!

[@rdbjr52]

At 70, I’d love to be able to balance on one foot for 30 seconds or so. So I’ll have to modify this a bit. Thank you

[@PrecisionMovementCoach]

Make sure to reach out to a nearby object for support. You will improve with time and practice :)
- Coach Joshua, Team PM

[@marlenewalker1706]

Thank you for the tips for personal trainers! I learn so much from watching your videos, very helpful as a personal trainer.

[@PrecisionMovementCoach]

Happy to hear that!

[@robertmandl9483]

thanks Eric - I appreciated the clear explanation

[@PrecisionMovementCoach]

Very welcome!

[@tennisbumch4120]

Thank you Coach E,so very useful for my tennis students struggling to generate racket head speed in the ground strokes production.

[@PrecisionMovementCoach]

You are so welcome and thanks for trying it out :)

[@alvaromunozestrada1643]

On the last exercise, do you have to perform the skinny and short activation??
Thanks for this video, it was very informative

[@PrecisionMovementCoach]

It's a good idea. Why wouldn't you?
You are welcome and thanks for watching and trying it out :)
- Coach Joshua, Team PM

[@lizzyc450]

what if I am struggling with piriformis pain, and sciatica? I do have a partical labrum tear in both anterior and posterior currently. Is there a video that you could recommend? currently waiting to get into PT. Not to complicate things but I also have a herniated L5-S1 disc. I do suffer from SI pain sometimes. I am a 53 yr old woman. I use to be a very active personal trainer but as of the last 2 yrs things have changed. Was a runner from 9yrs old till about 35. Thanks Liz

[@PrecisionMovementCoach]

Hi and thanks for commenting.
Check out the first two videos here and let us know how it goes :)
www.youtube.com/@PrecisionMovementCoach/search?query=piriformis
- Coach Joshua, Team pM