Rotational Pike with Plate
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Difficulty
Medium
Equipment Needed
Weighted Plate
Starting Position
Sitting on floor or bench with weighted plate in hands.
Procedure
- Pick up feet off the floor.
- Rotate your torso and arms from one side to the other in a up to down crossover motion.
- Repeat.
Coaching Keys
- Keep the abdominals flexed.
- Rotate with your torso, not just your arms (twisting motion).
You Should Feel it...
In your abdominals, hip flexors, lower back, and arms.
Exercise Purpose
Improves overall rotational strength and aids in holding hard or long turns.
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