I follow the Starting Strength program. I like that is built around natural movement patterns. The deadlift for instance is really just picking something heavy up from the ground. This is both useful and "natural" in the sense that it is something we humans have done since the age of dawn.
In our modern society we rarely have to lift heavy objects, however it is useful to be able to do so. It is therefore important to practice as to not loose this ability. The squat movement as another example is something that comes natural to children, but that we may loose the ability to perform if we do not practice it.
These natural movement patterns is the result of evolution. We have evolved to being great at deadlifting heavy objects. I believe it is important for health to use the body the way evolution has intended it to.
There are however a few movement patterns that are missing from Starting Strength; the gait, the lunge and the twist. The twist is used to create rotational force and is very important in many sports. We use it in tennis, hockey, baseball, boxing, shotputting and javelin throwing to name a few. A good baseball batter for instance can create and transfer a tremendous amount of (rotational) force to the baseball.
As for the evolutionary motivation for us being good at creating rotational force; we may have used it to cut wood with axes, throw javelins for hunting or to punch or wield clubs to defend ourselves.
I am therefore looking for a rotational exercise that I can add to the Starting Strength program and practice in my local gym.
I think the ideal exercise would have been hitting a boxing or double end bag with a heavy baseball bat. Just throwing straight punches at a boxing bag may also work. However my gym does not have boxing bags or baseball bats. So far I am doing lateral medicine ball throws. I notice it is good exercise for the hips and think it will help with my thight and weak hips. However I feel it is missing a bit of rotation on the follow trough and therefore not ideal for the upper body.