Hip Twist
The Hip Twist will train the body to properly rotate in both directions by initiating the movement from the feet.
Procedure:
Get on the exercise ball to that your thighs and the balls of your feet are parallel with the floor. Hold two dynamic bells straight over your head about shoulders width apart. You are going to be making a twist so that your arms, hips and feet turn. It is essential that you initiate the movement with your feet. The left hip pushes into the ball as the right hip rotates over and off the ball. Your feet will roll with the movement. Return to the starting position and make twist with the right hip. Repeat this process until you lose form.
Tips:
Monitor to make sure that your arms follow, they don't lead.
The twist is initiated with your feet not your hips.
Remember to hug your ears with your arms as you hold the dynamic bells.
Start slow, but the quicker you can move your feet, the quicker you can move your hips which is critical to athletic success.
Change the intensity by working with empty bells some days and weighted bells on other days.
Required Equipment:
Exercise Ball
Hand Bells
Focus:
Dynamic Flexibility
Neuromuscular Control
Reactive Strength and Ability
