Training Deep Dive - Weck Method Rotational and Coiling Core Training

1. Rotational Movement Training and Coiling Core Training (Weck Method) (from fast fitness facts)

   1. Generally performs exercises using the maximum range of motion of the spine in both rotation and side bending (coiling)

   2. RMT involves switching from side to side as the exercise is performed while CCT remains on the same side and often seeks to drive deeper in to the coil as the exercise is performed.

   3. Respects both functional and internal training.

      1. Functional in that most movement in life is represented by either RMT (walking) or CCT (many rotational sports)

      2. Internal in that by taking the spine to it’s end range the deepest muscles of the spine are required to stabilize (arguably) some of the more important joints in the body and a more stable spine becomes a more stable “core” and becomes the foundation for most other fitness related activities and life.

• Rotational Movement and Coiling Core Training (RMT and CCT) were developed by David Weck and his team at Weck Method and based on the work of Serge Gracovetsky on the Spinal Engine Theory.

  • The Spinal Engine Theory put “simply” states that the rotation, flexion, extension, and side flexion of the spine are what “drive” locomotion through the legs and the motion originates in the spine and is expressed through the legs. This is seen in how fish move through water and the case is made that the primacy of the spine has been preserved through evolution even as other appendages have been added. Similar movements of the spine can be seen in all manner of marine animals as well as quadrupedal terrestrial animals, AS WELL AS in humans that are capable of locomotion WITHOUT legs. Nearly the SAME movement of the spine is seen in all examples.

  • David Weck has simplified the nomenclature of this movement and called it “coiling”.

    • Coiling has several expressions but is most commonly seen as side flexion, rotation to the same side, and extension of the spine, which brings one elbow/shoulder closer to or behind the same side hip creating a short side while the opposite arm is extended up and or forward creating a long side.

    • In RMT this coil is “expressed” in motion and coiling happens from side to side.

      • This can be seen best in sprinting where the coil happens on the front leg creating a short side on the same side as the front leg as the leg accepts the pressure from the landing (drop-in in GOATA terms), then the coil is expressed as the leg pushes (during the corner in GOATA terms), and the process repeats on the other side.

        • This would be considered a front side coil RMT and the coil happens on the front leg and expressed rotationally from side to side.

    • In CCT this coil is not expressed, instead as you go through the motion the coil gets deeper, the short side gets shorter and the long side gets longer.

      • This is seen in many rotational sports. Baseball and golf are probably the most common and a Mike Tyson uppercut might be the most iconic.

        • These examples would all be backside coils as the weight would predominantly be on the back leg through the range of motion and the coiling is directed towards this leg.

    • Other combinations of RMT and CCT are possible but these are the most common and useful for explanations purposes.

      • Running and other forms of gait would be considered frontside to frontside

      • Frontside to backside and Backside to frontside RMT would be performed by expressing the coil without stepping through

        • I do these with cable presses and pulls as it allows me to train RMT with more weight because I find the step usually limits the load I can handle.

      • I find backside to backside RMT with a step to really awkward and so don’t do it much though that might be to my detriment.

      • Frontside to backside and Backside to frontside CCT by not expressing the coil and making the coil tight and taking a step.

        • Taking a step changes the coil from front to backside because the coil stays on the same side.

      • Frontside CCT follows the same principles as the backside. The feet stay planted and the coil remains and gets tighter on the same side.

    • In both RMT and CCT the head will usually end up over the foot where the weight is which correlates with what the people who discovered the principles of GOATA also noticed and prescribe.

  • To a certain extent RMT and CCT are unavoidable in any motion or training. However, they can emphasized or limited to various extents for various purposes.

    • Landmine University Training is a great example of a power expression of these principles when they are applied to lifts styled after the olympic lifts using a landmine barbell attachment.

      • Alex Kanellis was a football player who enjoyed the Olympic lifts but injury prevented him from performing them. After learning the above principles from David Weck he pioneered the Landmine University system of training.

    • Personally I often choose to maximize the amount of coiling that I am able to express through my spine and the motion. Taking the internal perspective (discussed in more detail…) this allows me to work the joints of my spine at their end range of motion where they are usually most vulnerable. This also allows me to use more range of motion in most if not all of the muscles of my core (I consider the “core” to be anything that supports the spine but I separated the previous sentences because I’m not sure everyone shares my view).

      • When considering the SAID principle (Specific Adaptations to Imposed Demand) it also makes sense to me to incorporate RMT and CCT in to the majority of my training because they seem like the best way to train the expression of strength in athletics making certain exercises more “functional” than other (more on this.…).

    • There are ways to add RMT and CCT to just about any exercise. A deadlift with a supinated grip would create a coil even if slight.

      • In a situation like this the important thing might not be to exaggerate the coil but rather simply realize that it is happening and seek to balance that input unless there’s a good reason to only want to coil one way.

        • Unless you live on the deadlift platform and don’t have to walk anywhere I would recommend training both sides. Eventually you will have to walk somewhere even if only to put more plates on the bar.

      • Many of these are difficult to put in words. I have some examples on my video channels and will be adding to them over time.

    • Mostly I do RMT and CCT because it makes me feel good and I can still move heavy weights and progress. The weights may not be as absolutely heavy as when I was powerlifting but if you look at Chris Chamberlin who is the more athletic half of the educational aspect of the Weck Method and the weights he is able to lift I doubt any would call him weak. Also many are able make big lifts within the landmine system.