Honestly, I had no idea what to call
this one - feel free to make up your own name! It's a GREAT core-strengthening
exercise that hits the rotational and support functions of the area.
To perform this exercise, you'll need
a rack and a single heavy dumbell. This one will really build tremendous
abdominal strength. To give you an idea, I'm using a 125 lb dumbell
in the demo - obviously, you want to start lighter than that the
first time you try this exercise!
So first, set the safety rails of
the rack to just a little below waist level. Set your heavy dumbell
on the floor in the middle. When you're ready to start, bend over
and pick up the dumbell, wrapping both hands around the handle (overlap
your hands however you feel most comfortable).
Pick up the dumbell and hold it into
your abs with your arms bent 90 degrees.
Now turn and set it on end on the
left safety rail. Let it rest COMPLETELY on the rail - you want
to totally relax the tension in your core.
Now, keep your body rotated, clench
your abs and pick up the dumbell, rotating your body around to the
front. Make sure to keep the dumbell held at ab level.
Step laterally until you get close
to the RIGHT safety rail.
Turn and set it on the right safety
rail.
RELAX the abs, setting the dumbell
completely on the rail - no tension in the abs. Then re-clench,
rotate the other direction and step to the left.
Repeat until your abs are completely
wrung out!
You want functional core training,
this is it. Remember, when doing this exercise, you are ROTATING
your upper body around to set it on the rails and pick it up off
the rails. This shows up best in the video.
Nick Nilsson is the Director
of Online Operations for Staley Training Systems. He has
a degree in Physical Education and Psychology and has been
inventing powerful new training techniques for more than
17 years.
Nick is the author of a number
of bodybuilding eBooks (listed below) all available by clicking
here and has written for a variety of publications
including Men's Fitness, Reps, Musclemag, Bodybuilding.com
and many others. He can be contacted at nick@staleytraining.com.
