How to do the Band Anti-Rotation Hold
Step by step
- Anchor a band at chest height and stand side-on, holding it with both hands.
- Step out to load the band and press your hands straight out from your chest.
- Brace your core and keep your hips and shoulders square to the front.
- Hold your arms extended, resisting the band's pull to rotate you, for time.
- Bring your hands back in slowly when the hold is done, then switch sides.
The thing people get wrong
Hold completely square the whole time; the band is trying to twist you and your job is to not let it. Do not hold your breath.
Coaching cue
Set your feet about shoulder-width and squeeze your glutes to lock your hips in place.
Stay safe
Check the band and its anchor before you load it; a band that slips snaps back hard.
Make it easier or harder
- Easier: Stand closer to the anchor or use a lighter band.
- Harder: Step further from the anchor or hold for longer.
Muscles worked
- Primary: Core
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