Banded Anti-Rotation Sit-Up

Core Training is a very important area of training for an athlete and needs to be addressed with a variety of applications to develope that functional mid-section required for athletics.  There are a lot of opinions and studies out there in internet land about what to do or not to do when it comes to training the mid-section of the body.  Remember, core training is not just about training abs for the beach.  I am a big believer of applying many facets of training applications to the mid-section and I address them all in my new ebook called, “The Athlete’s Complete Guide To Core Training”.  3d-SMALL

In this post, I am going to share with you a banded exercise that focuses on the anti-rotation properties while doing a sit-up.  This will involve a large number of muscles of the torso; including the hip flexors, abdominals, low and upper back, chest, shoulders, and even the arms.  I like to address exercises or lifts that involve much of the body when training athletes.  It not only strengthens them but also coordinates the neurological firing patterns so they work together to accomplish a goal.  This is why coaches work on basic skills in practice instead of just playing the sport every practice.

The Banded Anti-Rotation Sit-Up can be done on the ground with the feet anchored (preferably), but in the video we are doing them on a Hammer Strength Sit-Up board.  This allows us to easily anchor the athletes feet so they have leverage while trying to fight the pulling nature of the band.

We have the athlete hold one end of a Jump Stretch band and the coach or training partner will hold the other.  If you do not have a band you could use a towel or piece of rope as well.  The athlete should extend their arms and try to keep them straight out in front of their chest.  As they sit-up, their partner will slightly pull on the band from the side.  The object is to perform the sit-up without any lateral rotation through the torso.  The entire core is engaged in this movement pattern.  Sit all the way up and then return back down staying completely under control through the entire exercise.  We normally do 3 sets of 10 reps on each side with adequate rest provided between sets.

This is considered to be a moderate to advanced core exercise and should only be done if the athelte’s mid-section has been trained properly though base training.  For example, if an athlete can not hold a double arm bridge or plank for up to 3 minutes perfectly then they are not ready for this exercise.

Hope this helps!!

To your health,



PS-If you like this sort of application to training the core and want more for the advancement of athletic skills and keeping an athlete healthy; Please check out “The Athlete’s Complete Guide To Core Training”.  You will be glad you did!!

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About Jerry Shreck

Division 1 Head Strength Coach at Bucknell University, Specialize In The Art of Injury Prevention Training Techniques God Loving Family Man (Wife-Trina & 2 daughters-Alexis & Aleyda)

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