Russian Twists
Sit on the floor with your legs stretched out in front of you. Grasp a weight (a dumbbell, medicine ball or kettle-bell) and proceed to rotate the weight from your left side to the right side and back again. If this is too easy lift your feet slightly off the ground and repeat for 3 sets of 20 repetitions.
Wrestler Twists

Core Hold

Hanging Leg Raises
This seems like a simple exercise but is actually very difficult. Hang off a chin up bar and hang your feet slightly off the floor. Contract your core muscles, slightly bend your knees and raise your feet as high as you can towards the bar. Try to avoid any excess swinging. If this is too difficult raise your knees to your chest instead. Perform 4 sets of 15 repetitions.
Back Extensions

Spartan Bench Press
Lay on the floor and hold a barbell above you as if you have just finished a bench press. Be sure not to have your elbows locked out, keep them slightly bent. Contract your core and begin to raise your feet off the ground. Touch your feet to the collar on one side of the bar before returning to the starting position. Repeat on the other side for desired number of repetitions.
Pelvic Floor Muscles
Your pelvic floor muscle is something that has only flooded the fitness industry in the last decade. The pelvic floor muscles are the muscles that help you stop urinating mid flow. To get your pelvic floor muscles stronger you must consciously contract your pelvic floor muscles until they contract without you thinking about it. The best way i can describe your pelvic floor is to suck your belly button into your lower back or spine.
For more help on pelvic floor strengthening exercises you will have to see your local strength and conditioning specialist or Physio.
By consistently performing these exercises in your strength program, you will greatly increase your core strength; resulting in you having a more powerful rotation when throwing.
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