03 Mar TRX Rip Trainer Straight Arm Rotations
Exercises incorporating the Serape Effect are integral in the strength and conditioning programs of the overhead throwing and striking athlete. These athletes in the sports of baseball, tennis, golf, volleyball, softball, lacrosse, and ice hockey must recognize the rotary components involved in the power production aspects of the athletic actions associated with their sport.
In all of the aforementioned sports a rotary component is involved where speed development occurs. The development of speed via the kinetic chain is integral in the delivering of energy into the bat, ball, racquet, or club during competition. One goal of these athlete’s strength and conditioning programs is the increase of the power production within the kinetic chain. One component of improving power production within the rotary athlete is contingent upon the Serape Effect.
The serape effect centers upon rotational movements of the torso involved in throwing and striking motions. The anatomical muscles associated with the Serape effect are the rhomboids, serratus anterior, external obliques, and internal obliques. These muscles viewed collectively create an “X-pattern” or a Serape across the torso of the kinetic chain.
The musculature of the serape translate ground reaction forces from lower extremities to upper, and develop a stretch shortening cycle between the lead hip and trail shoulder during rotary actions. This creates a diagonal stretch similar to the “rubber band effect” within plyometric exercises. Both of these aforementioned actions generate power within the kinetic chain during the ballistics actions of throwing and striking.
As a result of this involvement of the Serape in power development, the rotary athlete should look to incorporate exercises developing this movement pattern within the kinetic chain. The TRX Rip Trainer Straight Arm Rotation is an excellent exercise to begin the process of developing the Serape Effect within your strength and conditioning program. The exercises creates a diagonal stretch across the core between the lead hip and trail shoulder in addition to translating ground reaction forces.
Why It’s Important: The Serape Effect is a contributor to the translation of energy and generation of power in the throwing and striking athlete.
Improves Your: Ability to translate ground reaction forces and develop power within rotary movement patterns.
Target Area: Rhomboids, serratus anterior, external obliques, internal obliques, transverse abdominus, and glutes.
The Common Problem: Inefficiency in the translation of ground reaction forces, and poor disassociation within the serape.
The Solution: The incorporation of exercises developing the serape effect.
TRX Rip Trainer Straight Arm Rotations
Set Up:
- Attached the Rip Trainer to high point on rack
- Position the hands shoulder width apart with an overhand grip on the Rip Trainer
- Step 3-4 feet away from the Rip Trainer attachment point, feet shoulder with, left hand against torso, and hinge at the hips
- Elevate the arms to shoulder height
- Allow upper body to rotate towards the attachment point creating separation between the hips and shoulders
Action:
- Aggressively rotate the torso and shoulder away from the attachment point of the Rip Trainer
- Create the rotation with the hips and shoulders while maintaining a stable lumbar spine
- Continue the rotation of the torso and hips as far as possible
- Return to the start position of the exercise and repeat
About Performance Coach Sean Cochran: Sean Cochran, one of the most recognized performance coaches in sports today. A career spanning positions with 2 major league baseball organizations, over 10 years on the PGA Tour and work with top professionals including three-time Masters, PGA, and British Open Champion Phil Mickelson, future hall of fame Trevor Hoffman, and Cy Young award winner Jake Peavy provides Sean a proven track record of success. He has been involved in the production of numerous performance videos and authored books including; Performance Golf Fitness, Complete Conditioning for Martial Arts, and Fit to Hit. He has been a presenter of educational seminars for numerous organizations including the world renown Titleist Performance Institute.