Shoot-throughs have been around for a while, but I actually don't see them programmed much. It's a shame because this core exercise doesn't just whip up your heart rate for a cardio blast, it also works your core hard and improves balance, coordination and stability.
You don't need any equipment to do this move, but there will be some weight-bearing on your wrists, so if you find this difficult, try elevating your hands on blocks or gripping dumbbells.
One of the best core exercises that really blasts my core muscles is the lateral shoot-through, which is a twisty move that requires you to shift your weight between opposite arms and legs while rotating from side to side, which is a super effective way to strengthen your waist, hips, wrists and shoulders, too.
Here's exactly how it's done, plus some benefits.
As a reminder, this exercise is beginner-friendly, but what works for my body might not be right for you. If you’re a beginner, pregnant or postpartum, or you’re dealing with an injury, it’s always best to seek personalized advice from an expert.
What are lateral shoot-throughs?
Rather than peddling out endless sit-ups, why not try the lateral shoot-through? It's a multi-layered move because you start in a bear plank, which is great for targeting your hips, thighs, arms, shoulders and deeper core muscles; then, you'll transfer your weight to one side and arm while you kick your leg under your body and twist.
Don't worry, it's hard to visualize, so if you're lost, I demonstrate how to do lateral shoot-throughs below.
Although you can speed up the movement to increase cardio, I encourage you to move slowly at first to control the exercise and try to hold for at least a few seconds each side while breathing expansively through your core as you brace.
Yes, your legs are working, but your hips shouldn't take over this exercise. If they do, bend your raised knee. If you're unsure what "bracing" means, I teach you how to engage your core properly with a 5-minute bracing routine.
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- Start in a tabletop position with your shoulders over your wrists and hips over your knees
- Zip your navel in and brace your stomach, then lift your knees to hover just above your mat, keeping your toes tucked
- Lift your left hand away from the mat and begin twisting your body to the left, pressing through your right hand and shoulder for balance while raising your left arm into the air overhead
- As you do this, lift your right foot away from the mat and send it under your body over to the left. Extend the leg if you can
- Pause for a moment, then rotate and return to center and, without dropping your knees, repeat on the other side
- Continue for 8-12 reps per side and 3-4 sets, or 50 seconds of work and 10 seconds of rest for 6-8 rounds.
Are shoot-throughs good for your back?
Like all exercises, people respond differently to different stimuli. For some people, gentle rotation of the spine helps relieve back pain, especially from supported positions like a supine twist, where you lie on your back and twist your knees to one side. For others, rotation can aggravate back pain, so really, it's best to seek advice from a physical therapist or your physician if you're unsure.
Here’s what shoot-throughs can do for your body:
Strengthen your core
Many people I've taught as a trainer find this movement easier on the back than Russian twists or standing twists, as the range of motion is pretty gentle. This move also teaches you to control your body in space while coordinating your left and right sides, which is great for balance and stability. What's more, rotational motion hits your obliques, the muscles that run down your waist.
Increase cardio
The beauty of the shoot-through is its versatility; we can slow it right down to focus on core control or speed it up for a cardio blast, meaning it fits into many workout styles.
Improve functional movement
While I don't anticipate you're doing this exact type of movement daily, you will be rotating your torso without even thinking about it, and your internal and external obliques help facilitate this movement, along with side bending, so it's good to keep them strong and active.
Besides, the more you practice twisting, lifting your legs and moving around on the floor in fun, playful ways, the more you move in different planes of motion, using more joints and muscles. This, I believe, is also good for the soul, as it's a little bit of fun!
Give it a try and let us know what you think.
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