15 transverse plane exercises for rotational power & injury prevention

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Күн бұрын

15 transverse plane exercises for rotational power & injury prevention check out this new video.
The transverse plane, also known as the horizontal plane, is one of the three anatomical planes that divides the body into top and bottom halves. Transverse plane exercises are movements that involve rotational movements around the body's horizontal axis, which divides the body into upper and lower halves.
Life is lived in three dimensions, which means our bodies are required to move in a wide range of movement patterns and through three planes of motion. Unfortunately, many of us get stuck training in 2/3 of these planes with the normal forward and backward, up and down, and side-to-side movements, often overlooking rotational movements. This obviously not ideal for well rounded strength and power, and it leads to reduced mobility and an increased chance of injury as we get older.
This is why in this video, I am here to teach about the transverse plane, as well as provide you with 15 simple and effective transverse plane exercises that you can employ into your training plan today.
When you move in the transverse plane, you're rotating your body around its axis, which can help improve your core stability, balance, and coordination.
In this video, we'll be demonstrating a variety of exercises that target the transverse plane, including:
0:00 Introduction
0:04 We live in a three dimensions world, which means our bodies are required to move in a wide range of movement patterns and through three planes of motion.
1:03 PLANES OF MOTION - SAGITTAL, FRONTAL, AND TRANSVERSE
2:09 What are rotational exercises?
4:52 15 transverse plane exercises
5:10 Kettlebell Lunge Twists
7:07 Single leg hip rotation
7:38 Kettlebell rotational swing
9:19 Horizontal Woodchop
10:53 Plank Pull-through
11:32 Stability Ball Torso Twists
12:16 Rotational wall ball throw
12:41 Hanging Knee Circles
As always, be sure to warm up properly before attempting any new exercises, and listen to your body to avoid injury .
Please consult your PT before starting any exercise program. All kinds of exercise activities are potentially dangerous, and you must seek advice from the appropriate health care professionals.
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Welcome and thanks for signing up for our weekly newsletter! I'm Dr. James Tang, the creator of James Tang Fitness. My weekly videos are designed with your health needs and lifestyle interests in mind.
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A little about me:
I'm a certified NASM Corrective Exercises Specialist (expert in human movement assessment), L3 personal trainer, L4 sports massage therapist, and Yoga instructor.
Through my weekly KZfaq on health and fitness, I'm committed to giving you accurate information on the self-management of the back, and neck pain, corrective exercises for postural problems, core workouts, yoga & pilate.
I'll send you some tips starting next week.
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#TransversePlaneWorkout #RotationalExercises #CoreStrength #TransversePlaneTraining #mobilityexercises

Пікірлер: 49

@elliottfoster6888 Жыл бұрын

these exercises are so under-rated

@declanmason9316 Жыл бұрын

Incredible title - will watch

@kieranjackson6878 Жыл бұрын

Love this title, will watch tomorrow surely

@olliebanks9906 Жыл бұрын

Love this title, will watch and share tomorrow surely.

@jamesfoden3526 Жыл бұрын

this is so incredibly useful James

@jazsingh1289 Жыл бұрын

James, you simply have the best exercise and educational fitness videos and KZfaq channel. I would never achieved the level of success I have without you. Skilled, concise, effective!

@JamesTangFitness Жыл бұрын

thanks Jaz

@busadventures9865 2 ай бұрын

I used the machine in the gym where you sit with your knees on the pad and twist it caused my sciatica to flare up on both sides also hip abduction machines are These machines ok to use I read somewhere online say that the body doesn't naturally move in this way with weight thus it's detrimental. Could someone get the same effect if they use those machines just with light weight and gently or would you just recommend using body weight exercises for hips and rotation? I'm kinda hesitant to try these exercises you show because I don't want a flare up. I go to the gym a couple days a week and do a full body workout just want to be strong and healthy into old age I'm in my late 40s. Thanks in advance for any advice

@JamesTangFitness 2 ай бұрын

@@busadventures9865 Thanks, the general rule is that if it causes pain, stop doing that exercise. Just wondering if your sciatica is caused by your tight piriformis muscle - i have videos showing you how to alleviate this, please take a look. The torso twist machine is not particularly good, i would prefer doing the cable wood-chop exercise. The abductor machine is ok, but it depends on how you use it, i would stick to lower weight and higher reps. Thanks again, please do subscirbe if you have not already done so. :)

@busadventures9865 2 ай бұрын

@@JamesTangFitness how could I test my piriformis? Thanks kindly for your help and God bless you sir

@JamesTangFitness 2 ай бұрын

@@busadventures9865 Many thanks, please kindly take a look at this video kzfaq.info/get/bejne/pa-IpNKZlce6YmQ.html it shows you how to roll a ball along glutes to release your Piriformis, as well as how to stretch it :)

@olliebanks9906 Жыл бұрын

I do your workouts 2-3 days a week. I feel addicted to your workouts & look forward to it everyday. I love all your workout videos!! I'm sure with repetition of this workout my core will be strong enough to do that particular workout on my own. I have saved all my favourite workouts you have in my library. Thank you James!!!

@JamesTangFitness Жыл бұрын

Thanks Ollie

@mikedavey382 Жыл бұрын

I have follow your channel James for some time now and the results are very real. Thank you for the motivation and the exercises you bring to the community.

@JamesTangFitness Жыл бұрын

Cheers Mike

@mikedavey382 Жыл бұрын

i always wondered what transverse plane is, have heard of it many times. Love to watch this video tomorrow.

@declanmason9316 Жыл бұрын

I love this video. Your descriptions are so honest and easy to follow, makes me feel like I actually know what I’m doing. Other workout vids make me feel like I’m doing it wrong and I get discouraged. Great video James

@JamesTangFitness Жыл бұрын

Thanks Dec

@lukemyers2877 Жыл бұрын

This truly fabulous video is going straight to the playlist, so i can come back and use it with my workout routine tonight - great work James

@JamesTangFitness Жыл бұрын

Thanks Luke

@olivershaw8979 Жыл бұрын

These are great workouts. Love all your videos. Your videos perfectly combine the educational part with the exercise. I find them very effective.

@JamesTangFitness Жыл бұрын

Thanks Ollie

@mitchellduke7647 Жыл бұрын

There isn’t a person on earth that can’t benefit from building their core through improving their ability to resist rotation. It’s helped me a great deal with my own issue of 2 lumbar herniated discs to the point where I almost never have any issues anymore. PS: Really loving the ever improving video quality and editing! Always top notch James!

@JamesTangFitness Жыл бұрын

thanks Mitch

@elliottfoster6888 Жыл бұрын

You’re a legend man. So far the only channel on KZfaq that does a full body one arm core workout. I have one request and that is do you have any neck workouts with one dumbbells you could upload? I’d appreciate it a lot. Have a good day brother.

@JamesTangFitness Жыл бұрын

thanks Elliott

@jennifereldredge7509 4 ай бұрын

Thank you, James. Your videos are the best I have seen for helping with my Anatomy for Physical Fitness class.

@JamesTangFitness 4 ай бұрын

Thanks so much for your kind words Jennifer. There are loads more scientific videos coming, please remember to subscribe if you have not already done so. Thanks again and have a great day

@harrycollins2985 Жыл бұрын

Have been doing bodyweight exercises for a few months. I tried your exercises for a year now and I really liked them! I However it would be very nice to see some short, like 10-15 min blasters in the future too. Thanks James

@JamesTangFitness Жыл бұрын

Thanks Harry

@jamesfoden3526 Жыл бұрын

My favourite rotational exercise is an anti-rotational one, and is the one arm body-weigth row in rings. If anyone ever tried it they can confirm how hard it hits body core. And basically any exercise with one ring is great for anti-rotation.

@JamesTangFitness Жыл бұрын

Thanks James

@kieranjackson6878 Жыл бұрын

You have truly changed my life man, I'm so glad that I've discovered your channel. absolutely love your well-presented and well edited videos. Thank you so much bro, keep up the good work!

@JamesTangFitness Жыл бұрын

thanks so much sir

@davidshore3523 Күн бұрын

I continue to research ways to work my core. Growing up, I trained the traditional ways: bench press or pushups, rows or pull-ups, bicep curls, tricep pushdown or extension, squats. Until a few years ago, I always wondered how some men had abs that looked like the person had a personal trainer, and it was a "secret" on how they got into that shape. Thank you for 1st explaining the different rotational exercises and how they can benefit anyone, especially men who are like me, who are coming up on 60

@JamesTangFitness Күн бұрын

Thanks David. Those exercises you mentioned like pull ups etc don;t train the core, rather, you need good core strength to perform those exercises safely. Thanks again for your kind support, please do subscribe as i have a lot more videos on the core coming. all the best

@akashpurkayastha9694 Жыл бұрын

Great exercise... Great explain.

@faranazosman5648 Ай бұрын

thank you for the easy explanation

@JamesTangFitness Ай бұрын

Thanks so much for your kindness. Please do subscribe if you have not already done so :) Many thanks

@Kristofferan Жыл бұрын

Your vids are so informative! Thank you!

@JamesTangFitness Жыл бұрын

Thanks so much Branson, please sure that you subscribe to the channel, and hit the notification bell, thanks again

@angiedecastro2672 Жыл бұрын

Great video 👏🙏👍

@JamesTangFitness Жыл бұрын

Thanks very much Angie

@davidshore3523 Күн бұрын

I just completed 2 sets of 10 reps each side on the 1st exercise. I felt my whole core. I will try the other 14, and see which one works and which ones can wait

@JamesTangFitness Күн бұрын

Thanks David, you don;t have to do them all in one go, choose a few a day and that will be good. Consistency is the key when we deal with core exercises. as we need to have our core activated to protect our spine most of the time during the day, except when we are sitting or sleeping :)

@diggydowdiggydow 2 ай бұрын

Lol this is cute and useful - love it

@JamesTangFitness 2 ай бұрын

Thanks so much, please remember to subscribe if you have not already done so, have a great day :)

@serban2139 5 ай бұрын

My understanding is that palloff press is anti rotation and the 2 low and up cable rotation swings are actually rotation, so all 3 in the transverse plane, but one is anti, the other 2 is concentric/eccentric. Are all 3 necessary or is palloff enough if progressing happens?

@JamesTangFitness 5 ай бұрын

Thanks so much for your message. They train different things, the Pallof press is to training the isometric anti-rotational strength. And the wood chops (different variations) are to train the concentric and eccentric rotational strength . Hope i have understood your questions correctly . Please come back to me if there are further questions