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 in 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.