# Rotary

The rotary torso machine — controlled trunk rotation that isolates the
obliques.

- **Category:** Main circuit
- **Type:** Machine-based trunk rotation
- **Targets:** Obliques, deep core
- **Prescription:** 4 × 10
- **Defaults:** 4 × 10 weighted

## Setup

Sit tall with your hips squared and locked against the pads. Rest your
forearms on the pads and grip the handle in front of your chest so the trunk,
not the arms, drives the machine.

## Execution

1. Rotate your torso to one side in a smooth, controlled arc, keeping your hips
   still.
2. Pause at the end of the range without letting the weight pull you further.
3. Return through center and rotate to the other side with the same control.

## Cues

- Twist from the waist — the obliques generate the movement, not the arms.
- Keep the hips and pelvis pinned; only the trunk turns.
- Move slowly; momentum steals the work from the obliques.

## Common Mistakes

- Throwing the weight with momentum instead of controlling the twist.
- Pushing with the arms rather than rotating the trunk.
- Letting the hips swing along with the torso.

## Progression

Add weight once both sides move with equal control; pause two seconds at full
rotation to kill any momentum.
