{"id":43128,"date":"2019-02-08T04:00:35","date_gmt":"2019-02-08T03:00:35","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/tutorial-hanging-twist\/"},"modified":"2019-02-08T04:00:35","modified_gmt":"2019-02-08T03:00:35","slug":"tutorial-hanging-twist","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/learn\/tutorial-hanging-twist\/","title":{"rendered":"Tutorial: Superfunctional Hanging Twist"},"content":{"rendered":"<h2>WHAT<\/h2>\n<p>The <span style=\"text-decoration: underline;\"><a href=\"https:\/\/vimeo.com\/194314622\/630b291949\">superfunctional hanging twist<\/a><\/span> is an excellent <strong>mobilization exercise for the hip, spine and shoulder.<\/strong><\/p>\n<ul>\n<li>It can be used both as a warm up and cool down exercise, but also as a mobility exercise during a workout.<\/li>\n<li>If a superfunctional bar is unavailable, the exercise can still be performed with a regular high bar, or on a Swedish ladder.<\/li>\n<\/ul>\n<h2>HOW<\/h2>\n<ul>\n<li>Position the bar high enough to reach comfortably with an overhead reach. Grab the bar at shoulder width, with the body directly underneath.<\/li>\n<li>Allow the body to hang, softening the knees, and let the torso stretch long.<\/li>\n<li>Begin by rotating the hips\/legs to the right, as far as comfortable. Hold this for 5-10s, or one full deep breathe. Slowly turn to the opposite side and repeat.<\/li>\n<li>Continue for time or desired reps.<\/li>\n<\/ul>\n<h2>WHY<\/h2>\n<ul>\n<li>Modern lifestyles often impose restrictions on spine mobility. Prolonged sitting, computer work and driving are some of the causes for this to happen. While these restrictions may not show in the short term, they can very quickly affect daily movements and exercise performance.<\/li>\n<li>Loss of spinal mobility can commonly lead to compensatory movement above and below the point of restriction, including the hip and shoulder. For example, a loss of thoracic (mid\/upper spine) mobility can lead to excessive loading of the shoulder joint or the hip joint, potentially resulting in pain and injury.<\/li>\n<li>Simple spinal mobility exercises, such as the hanging twist, can help to restore movement in the spine, as part of a 360-degree approach to spine health.<\/li>\n<li>For many people, shoulder range of motion is often limiting. Therefore, use of a superfunctional bar will allow for a small amount of shoulder rotation alongside the hip\/spinal rotation. This will prevent the shoulder from limiting the range of motion. As spine mobility improves, excessive shoulder rotation will reduce.<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" title=\"Hanging twist\" src=\"https:\/\/player.vimeo.com\/video\/194314622?h=630b291949&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe><\/p>\n<h4><\/h4>\n<h4>Did you like the tutorial for the hanging twist? Here are more exercises:<\/h4>\n<ul>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/exercise-of-the-week-kinesis-station-deadlift\/\">Kinesis deadlift<\/a><\/span><\/li>\n<li><a href=\"https:\/\/evofitness.at\/en\/tutorial-row\/\"><span style=\"text-decoration: underline;\">Superfunctional row<\/span><\/a><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/push-up\/\">Push-up<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-inverted-jump\/\">Inverted jump<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/exercise-of-the-week-bar-hang\/\">Bar hang<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-deep-squat-short-post\/\">Deep squat short post<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/burpee-pull-up-tutorial\/\">Burpee pull-up<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-superfunctional-y\/\">Superfunctional Y<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-hanging-knee-lift\/\">Hanging knee lift<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-burpee\/\">Burpee<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-barbell-front-squat\/\">Barbell front squat<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-hamstring-curl\/\">Hamstring curl<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-trx-low-pull\/\">TRX low pull<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-lateral-jumps\/\">Lateral jumps<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-push-up-with-rotation\/\">Push-up with rotation<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-suspended-squat\/\">Suspended squat<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-jump-pull-up\/\">Jump pull-up<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-inverted-push-up\/\">Inverted push-up<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-suspended-lunge\/\">Suspended lunge<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-kinesis-low-to-high-chop\/\">Kinesis low to high chop<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-kinesis-twisting-punches\/\">Kinesis twisting punches<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-kinesis-row\/\">Kinesis row<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-kinesis-lunge\/\">Kinesis lunge<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-roll-out-with-step\/\">Roll out with step<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-hip-extension\/\">Hip extension<\/a><\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>WHAT The superfunctional hanging twist is an excellent mobilization exercise for the hip, spine and shoulder. It can be used&#8230;<\/p>\n","protected":false},"author":4,"featured_media":43129,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Tutorial: How to perform the Hanging Twist | EVO Fitness","_seopress_titles_desc":"The Hanging Twist is a trunk stretch and a rotational exercise that allows you to warm up on a horizontal plane. Watch our video-tutorial!","_seopress_robots_index":"","footnotes":""},"categories":[18],"tags":[169,227,249,251,343,368,371,372,373,374,420,421,422,137,423,140,166],"class_list":["post-43128","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-learn","tag-flexibility","tag-suspension-training","tag-cool-down","tag-mobility","tag-row","tag-functional-warm-up","tag-torso-twist","tag-torso-warm-up","tag-trunk-mobilization","tag-trunk-stretch","tag-superfunctional","tag-warm","tag-warmup","tag-bodyweight","tag-whole-body","tag-functional-training","tag-warm-up"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43128","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=43128"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43128\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/43129"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=43128"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=43128"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=43128"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}