Rotational strength

[Knight_Errant]

I've heard it said (http://www.t-nation.com/free_online_article//hammer_down_endurance), and it is also self evident, that rotational strength is extremely important to martial arts, i.e. strength used in rotating the torso. What sort of exercises would you people recommend to develop this attribute? All I can think of is full contact twists, maybe that one where you hold a dumbbell at arm's length and twist from side to side and T pushups. Any more/better? What about developing exlosive rotational strength? there's a difficulty involved here as you're not really supposed to twist your spine under pressure.

[kenwen]

I've heard it said (http://www.t-nation.com/free_online_article//hammer_down_endurance), and it is also self evident, that rotational strength is extremely important to martial arts, i.e. strength used in rotating the torso. What sort of exercises would you people recommend to develop this attribute? All I can think of is full contact twists, maybe that one where you hold a dumbbell at arm's length and twist from side to side and T pushups. Any more/better? What about developing exlosive rotational strength? there's a difficulty involved here as you're not really supposed to twist your spine under pressure.

its specifically the lumbar spine that should have minimal rotation, flexion or hyperextension so the key areas to work on would be upper body mobility and strength as well as the hips. We use a lot of heavy med ball throws. Been trying to get my hands on a tornado ball as well for wall slams

[Knight_Errant]

Cool. I have actually been toying with the idea of throwing stuff as an exercise. How, though, do you progress with this form of exercise? Heavier stuff? More reps?

[Fish Of Doom]

hang from a bar in l-sit position and rotate your torso. then add pull-ups into the mix.
also, one i got from my tai chi class, stand normally, hands at your waist. lift your arms so that your arms are bent in front of you and rotate your upper torso but looking straight ahead. that one kills your back if you do it slowly and stretch it as far as you can (you should go relaxed until the limit and then use the side you're turning to to apply strength and hold the stretch for a second or so, then go back slowly)

[Knight_Errant]

Oh, like windscreen wipers? Yah, I can see that.