Rotation for the Real World: The Supine Twister
Restart Adaptation With the 3 V's
The Supine Twister
- Lie on your back. Roll to your side and reach over to grab the bar and raise it over your head. You can prop the bar up on another weight at the end if it makes it easier to slide underneath.
- Grab the underside of the weights with both hands, making sure to not over-grip.
- As you lower the weight to your chest, rotate your body and kick the top leg sideways to the left while tucking the bottom leg underneath.
- Press the weight back up and simultaneously rotate back to center and then kick through to the right.
A Challenge for All 3 V's
The supine twister will address all of the elements I mentioned above, to jump-start your body's adaptation response. Here's how it works:
Variety: Variety is using a number of different exercises or positions to address a specific goal and increase the transference of learning. In the gym, we spend most of our time with our feet anchored and move the upper body around our feet. With the supine twister, the upper body is anchored and the lower body moves around a fixed point. It’s a totally different dynamic to motor control.
My favorite definition of motor control is from Anne Shumway-Cook:
“Motor control involves the way in which the central nervous system organizes muscles into coordinated movements. Sensory information is used to select and control movement, and movement patterns are influenced by perceptions.”
So if you want to change how you move, one way of doing it is to change your environment, and thus your sensory perception. The supine twister does this by putting you down on the ground, where you don't usually train.
Variation: Variation means changing elements of a single exercise to stimulate greater diversity and neuromuscular responses. With the supine twister, you can change the pace of the rotations by going fast or slow; do multiple kicks to one side before changing directions; or change how far down, out, and up you kick to the side. By changing the way you lower the end of the bar, you make a difference on how much the upper body is involved.
Variability: Variability adds the elements of unpredictability, rapid change, and automatic reactions to an exercise to develop robustness. With the supine twister, you can train unpredictable reactions and rapid changes in direction by having someone stand above you calling out which direction to go and how long to hold.
You Want Me to Twist? With Weight?
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