Core as the Foundation: Anti-Rotation Done Right
Luke RogersThis article is part of my Longevity Training Guide for busy professionals- see the full guide here
Hi Everyone,
When most people think of core work, they picture crunches or sit-ups. Although the true job of your core isn’t flexing your spine, it’s protecting it. A strong core keeps your trunk solid while your arms and legs move, so your spine, hips, and shoulders don’t take unnecessary stress.
That’s why I call it the foundation. Build it right, and strength, power, and mobility stack up.
Anti-rotation: the forgotten core pattern
Your spine isn’t designed to twist under heavy load. But in real life, you’re constantly resisting twist: carrying groceries on one side, holding a kid, even pulling open a door. Anti-rotation exercises train your trunk to stay stable while outside forces try to turn you. They build durability, protect against back pain, and transfer strength into real-world movement.
Download my free “7 Evidence-Based Habits for Lifelong Strength” guide and start implementing my other habits.
3 of my go-to anti-rotation drills
1. Pallof press
Attach a band or cable at chest height. Step out for tension, brace your core, and slowly press your arms straight out. Don’t let your torso rotate.
2–3 sets of 30 sec each side
2. Dead bug (anti-extension + anti-rotation)
On your back, arms and legs up. Lower opposite arm/leg while keeping ribs down and low back pressed into the floor.
2–3 sets of 6–10 reps/side
3. Suitcase carry
Pick up a dumbbell/kettlebell in one hand. Walk tall, ribs stacked, shoulders level.
2–3 carries of 30–40m/side
10-Minute Core Finisher (2 rounds)
- Pallof press – 10 reps/side
- Dead bug – 6 reps/side
- Suitcase carry – 30–40m/side
Done at the end of your lift, in the beginning as activation before heavy compounds, or on off-days.
Common mistakes
- Twisting during Pallof presses (it’s anti-rotation)
- Dead bugs with ribs popping up.
- Carrying too heavy and leaning over
Fix these, and your core actually becomes a bulletproof foundation.
Download my free “7 Evidence-Based Habits for Lifelong Strength” guide and start implementing my other habits.
Need a custom plan and weekly accountability?
Book a free 30-min consult
Have a great day,
Coach Luke
About Luke Rogers, B.S. Exercise Science
I help busy professionals move better, get stronger, and extend health-span with functional strength + hypertrophy, a joint-by-joint, core-first approach, and Zone 2/5 conditioning for VO₂ max and energy. Former college baseball athlete and in-person trainer.
- 40-lb fat loss (Peggy) with sustainable habits + strength
- Back to basketball (Aimee) after rebuilding a functional base
- Amado: stronger with form tweaks + appropriate programming
- 70–80+ clients reclaiming daily function with targeted training
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