What Is Internal Rotation?

In the last few weeks we talked about hip hinging and squatting. This week I want to talk about something that was touched on in both those movements, internal rotation. First, I want to talk about what internal rotation is anatomically and then describe why this matters to us as athletes and active people chasing goals. So, follow long this week as we consider what internal rotation is, how to improve it, and how to train to maximize our ability to use internal rotation!

First, internal rotation is described as the rotation of a joint towards the midline in the transverse plane. For example, if we are standing with are arms at 90 degrees to our sides and elbows flexed at 90 degrees with the palms facing the wall in front of us (like we are making a field goal), if we rotate our palms down in this position without letting the elbow drop, this is internal rotation of the humerus bone at the shoulder joint.

Now, more important that the anatomical definition of internal rotation is what we use internal rotation for (it’s more than just mobility to achieve different positions). Internal rotation is necessary for force creation! When approach the bottom of a squat for example, we are lengthening muscles and moving through joint positions as we control the descent. This is more of a globally externally rotated state as the body and joints create space for the bones to move in. Eventually, we need to overcome these positions and an internal rotation state is needed to close the joints and take space away.

This act of closing space and overcoming requires force production which is what internal rotation does. In the lower extremity specifically, internal rotation is creating force into the ground. This allows us to overcome the forces we experience.

So, Internal rotation is vital for being a successful athlete or lifter. Follow along this week to learn more about it and how we can train this motion for mobility, but especially for force production and performance!

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Focus 1: Internal Rotation is a Down Force (Monday Post)

It is crucial we understand the importance of creating internal rotation to overcome forces on and in our body. Anytime we cut, jump, squat, deadlift, or even walk, we are overcoming internal and external forces in the joints of the body. When we create force to overcome these forces, we are essentially pushing down (in the lower extremity) into the ground. The better we can do this, the better we can create explosive power or strength in resistance to the forces. In other words, the better we are trained at creating Internal rotation, the more capable athletes, and lifters we will be. One important aspect of creating this motion is being able to sense the connection between our foot and the ground. It is only then that we can maximize our strength and power to create forces into the ground. Take a look at today’s exercises on Instagram to see how we can train ourselves to better feel internal rotation and pronation at the foot to become better at utilizing internal rotation.

Focus 2: Regaining Internal Rotation, Hip emphasis (Wednesday Post)

We need to make sure we have access to internal rotation, especially in the hips, to avoid compensation that would otherwise let us mimic positions we use internal rotation to get into. Further, the better access we have to internal rotation, the better we can use it to create downforce and overcome forces. Check out Wednesdays post to see exercise that will help us access and use internal rotation at the hip.

Focus 3: Putting Internal Rotation to use (Friday Post)

In Friday’s post, we will show some drills and exercises that push our internal rotation capabilities to the max. More specifically we will begin practicing and utilizing internal rotation at its maximum intensity.

Closing

Internal rotation is not just an anatomical motion of a joint, but more importantly, it is a downforce. This gives us the ability to overcome internal and external forces applied to the body and its joints, letting us jump, sprint, and lift heavy things. Learn to train the body to be at its most capable by mastering the hinge and squat, and then applying these concepts of internal rotation in your training.

If you have any questions or have pain that is holding you back, reply to this email or call us! We are happy to help.

Phone: (585)478-4379

Website: www.integratedrpc.com