Movement of the Month: Rotational Decelerations with Wallball

By August 28, 2018Movement

With Coach Kennedy

The other day I got the chance to do something I rarely do — with rainhat donned and squishy wet sneakers, I convened in open-air Ontario tradition, with the other fans, to get a mouthwatering rack of RIBS and side of CHICKEN.It was…


All lubricated down on a sweet river of BBQ sauce.Yum!Pass me a wet wipe.Was it worth it?You bet it was.

That’s part of why I practice a fitness lifestyle — I want to be able to indulge now and then, and still maintain balance.Those of you who know me know I’m not too vain, but I’d be lying if I denied my waistline is important to me.But keep in mind that a trim waistline is healthier from a cardiovascular perspective.So, in a sense you can have some vanity and still be healthy.After all, I always say, if vanity leads to health then go for it!

This leads me to the Movement of the Month, Rotational Decelerations with a Wallball.This movement will assist you with direction changes, transitional balance, endurance and strength, and will develop better coordination (intra and inter muscular) between the lower and upper body to help you move more cohesively as one unit… just as you were meant to.

It works your core better than crunches, and because of its explosive nature it will consume more calories. Remember the function of your core: to absorb forces, deliver forces, and to stabilize them as well.Something your typical crunch just can’t do.Think about it, we don’t go around flexing our core to stabilize, absorb or deliver forces.Greater stability at joints means they can absorb more forces and decrease the chance of injury.

Apply the exercise based on your client’s fitness level.In other words, regress and progress as required.

Click here to view a video of this exercise.

Execution:Begin by standing (feet hip width apart, soft knees, CORE braced, shoulders in their “set position”- elevated, retracted and pulled straight down) holding a wallball with both hands directly in front of you.

Phase #1:In your starting position, rotate your left hip to your right side while releasing your left heel off the ground, pivoting off the left toes.Simultaneously lift and rotate the wallball to your right creating a full circle overhead.All at once, with as much force as you can, drive the wallball groundward without releasing it.

Phase #2: Repeat pattern on the other side. The entire sequence looks like a big figure-8.

NOTE: You can pause when bringing the wallball back to center before rotating to the opposite side or make a continuous flow between sides making this far more metabolic.Remember, it all depends on your purpose.Either way is fine!

Exercise Protocol: This exercise can be done for reps or timed depending on its purpose.It is considered a main movement in your exercise program, but if loaded lightly it can also make a great prepping one as well.

Click here to view a video of this exercise.


Kennedy Lodato (Coach Kennedy) is a 27-year veteran of the fitness industry (16 as a Trainer and 11 Educating to the fitness industry) with a thirst for knowledge and a passion for teaching and running one- on-one Coaching Mentorships on how to become a better trainer. Before pursuing the role of fitness educator, he occupied the positions of personal trainer, sport conditioning coach, personal trainer manager and Fitness Programs Coordinator at Ryerson University.Kennedy is a three-time recipient of the canfitpro PRO TRAINER of the year award, co-founder of the CFEA-Canadian Fitness Education Alliance and Master Instructor for various industry companies including canfitpro, ATS Certify (Advanced Training Systems) COREFX, Triggerpoint Performance Therapy, ATS-Advanced Training Systems, EBFA Global-The Education Based Fitness Academy, and cofounder of the AOW – Anatomy of a Workout.

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