Get Stiff to Build a Strong
and Powerful Midsection

When it comes to confusion there is no subject with more confusing and conflicting dogma and crap out there, or that leads to the more fitness related questions then abdominal, or core work. For no other body part are there more gimmick machines, gadgets, and infomercials made. As well the abdominals are likely the single biggest reason behind commercial gym memberships and the hiring of personal trainers.

Yet with all this attention still the majority of people have it all wrong. Its always endless sets of crunches, sit-ups and roman chair raises. This move that move, 99% of which all have you submit the abdominal wall / obliques, into flexion and even hips into motion. Now I’m not saying these are the devil, and such moves should never be used. Certainly some of these have their time and place, and most certainly dynamic rotational core movements have an important role in athletics and everyday life.

Much more so then any of the ones listed above, but that’s another topic for another time. What I am getting at is. If a strong, powerful, and even ripped / dense core is your goal. These movement dependent exercises, and ones like them, should take a back seat to moves that actually work the primary function of your core.

The function of not creating movement and flexion, but, that of preventing unwanted movement. Keeping your body in a strong neutral spine. Keeping you in a safe and powerful position for your task at hand, or even simply in good daily posture.

This is where static core stabilization comes into play. Now I argue the majority of this work everyone should be getting during your weekly training periods by loading the spine with bars, DB’s and varied other training implements with moves such as squats, deadlift, presses, cleans, heavy walk outs, etc. (Though sadly the majority out there are still lacking such fundamental exercises in their programs due to misinformation, and poor choices in trainers / coaches in commercial gyms who rely largely on seated, machine based exercises)

Even still if you are doing these basic effective exercises on a regular basis at least half of your direct core / abdominal training, and I would suggest more like 75%, should be done with moves that work the core in a static way (again with exception to athletes and people who employ dynamic rotation in their life such as golfers, throws, fighters etc then I would go more like 50/50) Another great aspect about these types of exercises are how quick and effective they are, as well the ability to quickly add an external load and make advancements in stability and strength.

What I am going to do here is simply give you a few more choices above and beyond the usual planks and bridges so you can vary your exercises choices add some spice, new stimulus, progression to your core training.

Static Dragonflags

Quite simply one of the most challenging simple and effective exercises there are, with very minimal equipment. As shown in the video above you simply find a solid bench. You get your body set in a safe and strong neutral spine position then raise your self up on your upper back / traps and hold. In time as you progress you simply add an external load in the form of a DB or other weight between your feet.

I personally aim to usually get 3 sets of 30 seconds then the next sessions I will be rewarded with the ability to move up in load. For a simpler version if this is initially to hard try just raising the feet to a position parallel to the ground then slowly graduating to load and eventually to holding your body suspended.

CRBT Isometrics (Countering Rotational Band Tension)

CRBT Isometrics are a great and simple move that you can employ with yourself, your training partner and clients with one simple tool. The load is determined by hand placement and the distance they are away from or how close to the center of gravity. As well by simply reducing or increasing the distance from the anchor point.

You can then progress as well by graduating up to stronger bands in time. Aging I personally like the 3 sets of 30 second bench mark prior to moving up but you could go for as long as 60 seconds. Any longer and I feel you being to lose the benefit that would be gained by adding more load and making further progress.

Heavy Suit Case Holds

One of the few exercises where I do suggest looking at your self in the mirror. By doing so you can really be sure you are staying in an upright position and employing your core musculature to keep the shoulders which act like a lever in this case to stay in a position parallel to the ground. Load this up.

You can even initially go pretty darn heavy. Use strap if desired and if at all possible a farmers walk implement is very handy, but a DB, or even BB across pins in a rack can be used, Simply garb the loaded implement with one arm and aim to get and stay in a natural standing position, Make sure the lower back is not caving as it has a tendency to give as well. Force that neutral spine and upright position. I would use the same time, sets and reps as described above and possibly even heavier at times for shorter periods.

Reverse GHR Abdominal Isometrics

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One of my Favorite and most demanding core strength builders, Unlike a crunch or sit up that has you unloaded when the core is at its weakest leverage point, in full extension, this move has you loaded at that stage and working it for time. Like the video shows you simply get in the GHR Backward and extend the body like it would be when you are erect, then hold. Resist gravity. You progress onward by holding your arms at length above or behind your head adding DB’s etc. Go for time, sets and reps much like above. I prefer the 60 second loading parameters for this move. --- So, Now get yourself out of constant abdominal flexion and get your body erect, and a strong extended abdominal wall. Last thing we need and want is to expedite the process we see of people with horrible posture slouched over from working at computers and desks all day. Then to just to go home and enhance the problem by doing their one and only physical exertion of the day, 200 reps on the Rambocrunch 5000 Ab Blaster. I hope that I gave you some new tricks to add to your arsenal, as well as some enlightenment to your core training as a whole.

Interested in learning a TON more unique abdominal exercises? Click here to check out Nick Nilsson's ebook "The Best Abdominal Exercises You've Never Heard Of" 77 challenging exercises that will TRASH your midsection - many don't require any equipment at all!

 

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About The Author

Coach Phil Stevens is an accomplished strength athlete with considerable experience in both powerlifting and strongman competition. Phil is the 2007 APA World Champion in the 242-pound class (total). He currently holds the APF 275-pound class raw National bench, squat, deadlift, and total records. Phil’s marquis lift was his 700-pound raw deadlift, performed on February 14, 2009 in Phoenix, Arizona. Phil has been ranked in the “Top 10” in the deadlift Nationally across all powerlifting federations, and in addition to his coaching duties at Staley Training Systems, he also serves as the Arizona State Chair for the North American Highlander Association, as well as the founder of Lift For Hope, an annual strength-competition with proceeds donated to Charity (www.Lift4Hope.org).

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