Rotational strength could be the key to a stronger core — here's how

Developing mid-body rotational muscle adds strength and stability to your workout

Man swining a kettlebell for rotational strength training
(Image credit: Getty Images)

Although some workouts train particular areas, like your arms, legs, or chest, it's essential to build whole-body muscle to support you as you exercise and throughout your day. 

One of the most effective ways to develop functional muscle is to focus on your rotational strength. Investing in one of the best kettlebells can help, although there are plenty of equipment-free moves as well. 

Conventional training programs prioritize isometric exercises, working a specific set of muscles in isolation. It's an fundamental resistance training style, but you don't only move a single area of your body in real life. 

Instead, you're more likely to use several, including your arms, legs, and torso. At the center of these movements is your core, a section of mid-body muscle that includes your abs. 

For many people, an abs workout is all about developing a six-pack, and while there's nothing wrong with this goal, your core plays a crucial role in stability and rotational strength too. 

If you follow a varied workout program, you probably already do some of the exercises you need. Whatever your experience, The Bioneer's guide to rotational strength training is a great place to start. 

Watch The Bioneer's rotational strength training guide

The expert behind The Bioneer, a channel with 452,000 subscribers 'dedicated to human performance,' is Adam Sinicki, a fitness enthusiast with a personal training qualification and a degree in Psychology. 

Many online workout videos help you train at home and guide you through moves, but they don't usually explain how the training impacts your body or why the routine is good for building specific muscles. 

Sinicki takes a more scientific approach to fitness, suggesting moves and explaining what makes them so effective. We've listed some of the activities below if you want to try out his rotational strength routine.

The Bioneer's equipment-free rotational workout moves

  • One-arm push up 
  • Kick throughs
  • Russian twist
  • Twisting sit up
  • Twisting crunch
  • Crab reach

To advance your training, Sinicki also includes several equipment-based moves in the workout. With a set of the best resistance bands, you can add Palloff presses, woodchoppers, and punch-outs. 

These bands are an affordable and versatile way to add variety to your training. If you prefer weights, it's possible to develop rotational strength with kettlebell high swings, rows, and twisting lunges. 

As The Bioneer says, it's important to work these into your routine alongside isometric exercises. The ideal way to do this is to grab a set of the best adjustable dumbbells for space-saving exercise companions. 

James Frew
James Frew

James is a London-based journalist and Staff Writer at Fit&Well. He has over five years experience in fitness tech, including time spent as the Buyer’s Guide Editor and Staff Writer at technology publication MakeUseOf. In 2013 he was diagnosed with a chronic health condition, which spurred his interest in health, fitness, and lifestyle management.


In the years since, he has become a devoted meditator, experimented with workout styles and exercises, and used various gadgets to monitor his health. In recent times, James has been absorbed by the intersection between mental health, fitness, sustainability, and environmentalism. When not concerning himself with health and technology, James can be found excitedly checking out each week’s New Music Friday releases.