Burn with Kearns: Blueprint for the 50+ Athlete: Part 5. Embracing Rotation – Kevin Kearns

by Kevin Kearns, contributing writer on fitness and exercise

Rotation stands as a cornerstone principle within the Burn With Kearns system, especially crucial for the seasoned athlete aged 50 and beyond. Why is rotation pivotal? Simply put, a significant portion of injuries occur in the transverse plane, which encompasses rotational movements. Without a well-trained body capable of rotation, one becomes more susceptible to injury when faced with life’s unexpected twists and turns.

Consider everyday scenarios like changing a car tire on the roadside or reaching to put down a laundry basket—these mundane tasks require rotational movement. Thus, it becomes imperative to activate the muscles involved in rotation to mitigate injury risk. Fortunately, incorporating rotational exercises into one’s routine isn’t overly complex.

We’ve all witnessed the classic Rocky-style medicine ball twists—a timeless favorite that effectively engages rotational muscles. For added fun and explosiveness, try partnering up and utilizing a rubberized medicine ball, throwing it against the wall. This dynamic exercise not only builds explosive power but also reinforces rotational movement patterns.

While many gym exercises primarily focus on the sagittal plane of motion (forward/backward), it’s crucial to address rotational and lateral movements to better prepare for potential injuries. Simple adjustments, like performing bicep curls or shoulder presses while standing on one leg, automatically engage the core and initiate rotational force.

In weightlifting, switching from double chest presses to alternating chest presses can activate the rotational plane of force, offering a more comprehensive workout. Additionally, incorporating boxing or kickboxing routines into your regimen forces rotational movement with every punch or kick, enhancing functional strength and agility. For abdominal rotation, classic exercises like bicycle crunches remain highly effective. But what about activating rotation in the lower body? Enter the rotational lunge—instead of the traditional forward lunge, rotate to the back of the room, alternating feet. This simple adjustment adds rotational

movement to lower body exercises, promoting overall functional strength and agility.

In essence, embracing rotation not only keeps you functionally strong but also primes your body for life’s unpredictable challenges. As we navigate the uncertainties of aging, maintaining rotational mobility ensures we’re always prepared—whether it’s changing a tire or tackling any unexpected twists life may throw our way.

Here are some rotational exercises with a twist!

Here are some rotational exercises with a twist

Be Relentless! – Coach Kearns

___

Read ALL articles by Kevin Kearns – here: BURN WITH KEARNS

Both of Coach Kearns’ books may be purchased on www.Amazon.com. For more information about Coach Kevin Kearns, including scheduling speaking engagements and classes (both online and in person), please contact him at 508-404-8503 or [email protected].Author of “There’s Light In The Tunnel” How to Survive and Thrive with Depression  – “Always Picked Last“ A guide to navigating bullies on Amazon and Audible youtube.com/user/burnwithkearns https://www.linkedin.com/mwlite/in/burnwithkearns

Coach Kevin Kearns has been coaching in the world of fitness, nutrition, and tactical self defense for over 3 decades. As the former conditioning coach to 15 UFC Pro Fighters, and ranked in the Top 5 in the UFC , he is no stranger to the the importance of proper nutrition and proper mindset programming. He has long advocated to all his clients – athletes or the general population – about the importance of programming mind, body and spirit. Coach Kevin Kearns BS FMS CPT – Former conditioning coach to 15 UFC Pros Ranked in Top 5 by the UFC Personal Fitness Coach, Author, Columnist, Motivational Speaker, Corporate Wellness Consultant, Youth Wellness Program Provider, Certification Specialist, Personal Self Defense, and Law Enforcement Defensive Tactics Specialist.