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Dryland Tip: Torture Twist -- October 20, 2011
By G. John Mullen of SwimmingScience.net and CenterofOptimalRestoration.com, Swimming World correspondent
SANTA CLARA, California, October 20. THIS week's dryland training tip from G. John Mullen focuses on the core. The Torture Twist is an exercise designed to strengthen the core with a progression of difficulty.
Purpose: The torture twist is an advanced core exercise focusing on stabilization and rotational power. It has a long axis emphasis and can be progressed to holding an external weight. This final stage of the progression forces single leg stabilization, core stabilization and rotary power similar to freestyle or backstroke.
Directions: Lie with a bench underneath your hips and your feet securely held either by a partner or under a stable surface. Lean back while contracting/bracing your abdominals until your body is parallel to the ground, then rotate to one side holding at this side isometrically for approximately four seconds on each side. Following the isometric hold, rotate quickly to the other side and hold again. This can be performed for approximately 3-5 times each side.
Dr. G. John Mullen is a Doctor of Physical Therapy and a Certified Strength and Conditioning Specialist. At USC, he was a clinical research assistant at USC performing research on adolescent diabetes, lung adaptations to swimming, and swimming biomechanics. G. John has been featured in Swimming World Magazine, Swimmer Magazine, and the International Society of Swim Coaches Journal. He is currently the strength and conditioning coach at Santa Clara Swim Club, owner of the Center of Optimal Restoration and creator of Swimming Science.
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Courtesy of: G. John Mullen
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