The Torsonator can be used to build a strong core and help prevent injuries. There are lots of Torsonator exercises but in this article we will look at how the Torsonator can be used to prevent unwanted movement.
The abdominal wall is only a small part of the core and it rarely works in isolation. Here is a quick review of its function;
Rectus abdominus – Trunk flexion, resists trunk extension e.g. when you snatch a kettlebell over head it tries to go behind you and pull backwards, putting you off balance. The force goes though your arm and into you torso, your rectus helps prevent your spine being snapped in half.
Obliques
There are four oblique muscles, two on each side of the torso. The external oblique sits over the internal obliques. When you are bending to the side, both obliques located on the side to which you are bending are being used. When you are rotating, the internal and external obliques of opposite sides work together.
External obliques work with your internal obliques to both resist unwanted rotation and side bending and to rotate and side bend your trunk. If your rotating to your right, your left external oblique and your right internal oblique work.
This can be a little confusing, one way to help you get your head around it is to imagine you are wearing a jacket with high pockets on the outside (external oblique) and inside (internal oblique). With your left hand reach into where the outside pocket would be, your fingers should point towards your belly button which will be the direction that the external obliques will rotate you. With the same hand reach into where the right inside pocket would be with your fingers pointing behind you, this is the direction your internal obliques will rotate you.
They (both internal and external obliques) also assist in trunk flexion as well as side bending the trunk on the same side, they also help resist trunk extension, and resist side bending to the opposite side.
The transverse abdominis is the deepest muscle and contributes to spinal stability.
The lumbar spine is not a big fan of rotation with only about a 10 degree of range of motion to both the left and right (20 degrees all up). However, on the other end of the spectrum the thoracic spine has around a 35 degree range of motion to the left and right (70 degree range of motion in total) and the hips have around 80 degrees in total. So to sum up you want rotation to come from your hips and thoracic spine.
Anti rotation
I like to start doing this exercise with a T-bar, because with a wider grip there is more freedom in your shoulders to move across your body (using a closer grip is fine, but just be aware that your spine will start to rotate sooner). A closer grip is great if someone needs a strong and mobile thoracic spine and stable lumbar spine (lower back). Just make sure the movement does not overflow in to the lumbar spine. If you can only move it a little each way while in control, start within the range that you’re comfortable. Don’t force the movement. Then next time you attempt the exercise try to get a little more range. When you can do it with good range of movement, you can make it harder by increasing the speed of movement, adding weight or putting yourself in a harder position, e.g. going from a standing position in to a lunge, a lunge into a squat.
Key points
· Tighten your core, lock your rib cage to your hips
· Keep a comfortable arch in your lower back (this is really important in the squat). Only squat as low as you can with an arch, and if you can’t maintain it stop the exercise.
· Keep your glutes tight
· Fight against the rotation