Throwing (football, softball, lacrosse) striking (hockey, tennis, golf), and kicking (soccer) sports all can benefit from stronger and more effective torso rotation. Examining the mechanics needed to optimize sport skills, rotary power is the key link from the weight room to the playing field. Preferred exercises use a closed chain position (standing up on your feet), weight shifts both laterally and horizontally (to pre-load the rear leg) and transfer of weight to lead leg at a high velocity.
 
When working movement around the spine, through a transverse plane, initial exercise prescription uses slow controlled movements, for time under tension to optimize strength and hypertrophy gains. Moreover, slow controlled movements on both the positive (concentric) and negative (eccentric) phases of the lift decrease the risk of injury.