CoreBW
A seated rotational core exercise where the torso rotates from side to side with the feet often elevated for extra challenge, training controlled trunk rotation rather than resisting it.
Demo: General S&C demo
Sets
3
Reps
16-20 total (8-10 per side)
Rest
45s
Contraindications
Low back pain when rounded — keep the torso angle less extreme and brace the spine neutral.Setup
Sit on the floor with knees bent, torso leaned back slightly to about 45 degrees, feet either on the floor or lifted.
Execution
- 1Brace the core and lean back to a stable 45-degree torso angle
- 2Rotate the torso to one side, bringing the hands toward the floor beside the hip
- 3Rotate through center to the other side with control
- 4Keep the rotation coming from the torso, not just the arms swinging
- 5Continue alternating sides for the set
Key cues
- Rotate from the ribcage, not just the arms
- Keep the chest up, don't round forward
- Controlled rotation, not a fast swing
- Feet stay still if elevated
Common faults
- Swinging the arms without actually rotating the torso
- Rounding the low back instead of maintaining a braced neutral spine
- Moving too fast and using momentum
- Feet flailing if elevated
Tweaks
- Keep feet on the floor for an easier regression
- Add a medicine ball or plate for load
- Increase speed carefully once form is solid for a conditioning variant
Regressions
Muscles
Primary: Obliques, Rectus Abdominis
Secondary: Hip Flexors
Notes
ROTATION (produced, controlled). Contrast with anti-rotation drills — this exercise intentionally produces trunk rotation under control.
Sources
Attribution: General S&C / classic core canon