Ideal fitness training isn’t about just trying to constantly load your body with more and more weight all the time.
Challenging your body with resistance is an incredibly productive concept, but there is a limit to what your body can have heaped upon it and maintain good performance technique no matter what the latest Youtube adrenaline junkies urge you to do.
When you work in and practice drills like half kneeling stick rotations, your overall fitness performance will improve as you will be addressing those pesky “leaks” we all have in our training programs that put a drag on our results.
Here’s a quick demo to dial you in to better fitness results:
I’m doing this exercise on a live, unstable and constantly shifting environment like sand which ups the challenge and intensity.
However, make sure you master doing these on a stable, flat surface first before earning your way to performing this in a more difficult environment like sand.
I do these as part of my warmup, within my workout and as part of my cool down phase of training depending on my programming for that particular day.
Why Do This Exercise?
- Great hip flexor stretch
- Enhances Spinal rotation
- Improves core stability and control
- Works on your points of instability
Tips And Techniques
Stay upright throughout the movement
Rotate toward the side your front knee is up
Stick, eyes, head, neck and shoulders move as one unit
Find your point of instability, shore it up, then proceed. Drift your front foot closer to your downed knee for a more unstable challenge as you get better. For a more stable position, drift your front foot away from your downed knee.
Don’t ever over extend into pain – back off and listen to your body!
Breathe! never hold your breath as you perform this or any exercise.
Try doing 5 reps per side. I will do a few sets of these half kneeling stick rotations throughout a training session or stay connected with them when I do some mobility work on active recovery days.
You don’t have to go crazy with this exercise and do tons of repetitions. Just briefly layer these in with your training to stay connected to this beneficial movement.
Don’t Assume These Are Easy
This half kneeling stick rotation drill may feel like a full blown intense workout if you never tested your stability or if you are new to fitness.
I have witnessed beginners as well as those who appear “fit” shake, sweat and get exhausted just trying to achieve a stable position to begin the exercise.
Rather than get discouraged if you find this exercise difficult – be thankful – as this is the kind of valuable feedback you need to address those holes and leaks in your fitness foundation.
Most worthwhile and beneficial endeavors that lead to success in life are challenging. So practice this half kneeling stick rotation drill and I guarantee as you get better you will see your overall fitness improve as well as how you move in everyday life.
It’s all about positioning yourself to be stronger and more capable in the real world – not just the confines of some gym- to live the best quality of life you can
Fitness and life success is just an interconnected journey!
Stay Well! Take Action! Be Consistent! Train and Eat Smart! Get Rid of the Drains and Pains in Your Life! Value your loved ones and friends and get out and have some active, safe fun!
I’m Mark Mellohusky- an often barefoot eternal student of health and physical culture who will not go quietly into the sunset since I have learned how to age gracefully by adopting sane eating strategies, staying strong and lean, moving well and pain-free and conquering nasty fat.
All without spending hours haunting gyms doing hours of sappy low value media endorsed exercises.
There’s a sparkle in my eyes and iron in my thighs!
Seven Stars Fitness