Phase 3 of our Rotational Core Power Training progression for hockey players, baseball players, and golfers involves exercises with simultaneous hip and shoulder movement. The emphasis on the “Standing Cable Rotation” is to use your core to help transfer energy between your hips and shoulders.

A more dynamic version of the “Belly Press IsoHold” is a normal “Belly Press IsoHold with Perturbation”.  You can also make this exercise more challenging by repeatedly bringing your hands into your sternum than straightening them back out.   A great exercise for “Phase 2” of our Rotational Core Power Training progression for hockey players, baseball players, and golfers.

This exercise is called the “Belly Press IsoHold” or “Pallof Press IsoHold”, depending on whether or not John Pallof (the PT from Eastern Mass that developed this exercise) is in the room! This is a great exercise for “Phase 1” of our Rotational Core Power Training progression for hockey players, baseball players, and golfers.

As our hockey guys have left for their respective teams, I’ve spent more time at Endeavor Fitness developing our Baseball and Golf training programs.  As I’ve worked on these things, I’ve noticed that baseball and golf training has one major similarity to ice hockey training: the need for a significant amount of rotational core power work.

Rotational core power should be developed with a training progression similar to linear core power:

1) Stability/anti-movement exercises

2) Dynamic stability/anti-movement exercises

3) Simultaneous hip and shoulder movement exercises

4) Hip initiated rotation with thoracic spine rotation follow through

Things aren’t always as cut and dry as these classifications, but it provides a good framework to work from.

Over the next week I’ll post an example of each one of these.

Kevin Neeld