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Band Crawling For Your Abs - Increase Your Abdominal Explosiveness

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If that ain't the strangest name for an exercise...

We'll, I suppose I've come up with stranger!

This one has 4 different variations I'm going to show you - basically, you're going to do what the title says...you're going to attach bands to a solid object and onto yourself and crawl on the floor against their resistance.

Sound crazy? Have a look first, then decide :)

First off, here's some info on the bands. I get my training bands online (click here to see where I get 'em).

For attaching bands onto a solid object, I use what's called a Bale Hitch. You basically pull one end of the band through it's own loop. These pics are taken on a chin-up bar but it's the same concept when you attach them to any similar object like a vertical pole, for example (which is what we'll be using for these exercises).

The first step is attach two bands to a solid object down near the floor. I'm using the upright pole of a cable cross-over machine but anything solid will work, like a machine or power rack, for instance. These two bands are both looped onto the same solid object.

Band Crawling For Your Abs - Increase Your Abdominal Explosiveness

 

Band Crawling 1 - Bands On Knees

The first version is knee by taking that initial setup and looping the bands over your knees. Once the bands are looped over your knees, start crawling forward.

Band Crawling For Your Abs - Increase Your Abdominal Explosiveness

Band Crawling For Your Abs - Increase Your Abdominal Explosiveness

Band Crawling For Your Abs - Increase Your Abdominal Explosiveness

Obviously, the further out you crawl against the bands, the more tension you'll get!

Just crawl forwards and backwards a few time and you'll be toast. I'm using medium bands for these (the dark blue striped ones, if you have a set of those same bands).

This is an excellent one for targeting the lower abs and hip flexors.

 


 


Band Crawling 2 - Bands In Hands

The next variation of the exercise is done facing in towards the bands. Basically, kneel down then grip the bands in your fists.

Band Crawling For Your Abs - Increase Your Abdominal Explosiveness

Then crawl backwards until you've got good tension in the bands.

Band Crawling For Your Abs - Increase Your Abdominal Explosiveness

Now stay in that position (keeping your knees where they are) and just walk your fists around - forward, backwards, out wide to the sides, etc.

Band Crawling For Your Abs - Increase Your Abdominal Explosiveness

Band Crawling For Your Abs - Increase Your Abdominal Explosiveness

 


Windows Movie File (WMV format)

QuickTime File (Mac format)

 

Band Crawling 3 - Bands On Wrists Facing Away

This variation is also going to involve the bands on your arms - instead of holding them in your hands, you're going to loop them over your wrists. The reason you won't hold them in your hands is because your grip will give out and you'll lose the bands before your abs are fully worked.

So kneel down facing away from where the bands are hitched then loop the bands around your wrists.

Band Crawling For Your Abs - Increase Your Abdominal Explosiveness

Now just walk your hands away!

Band Crawling For Your Abs - Increase Your Abdominal Explosiveness

To start with, I'm pushing against the foot of the machine with my feet. Then I crawl forward a bit to get more tension.

Band Crawling For Your Abs - Increase Your Abdominal Explosiveness

This comes at the abs with a different type of tension (pushing instead of pulling) and hits the shoulders, too.

 

Band Crawling 4 - Explosive Starts

This last version is very similar to the first one in that you're going to loop the bands over your knees. The difference here is that instead of crawling forward, you're going to perform an explosive start movement, like you see sprinters doing off the blocks.

Loop the bands around then move forward a bit to keep tension on the bands so they don't slide down your legs.

Band Crawling For Your Abs - Increase Your Abdominal Explosiveness

Then EXPLODE forward like that sprinter out of the blocks! Since you've got bands on, it won't quite that fast but you should try and power forward for sure!

Band Crawling For Your Abs - Increase Your Abdominal Explosiveness

The other difference from you and a sprinter is that you're going to be crawling while you're exploding :) - still on your hands but up on your feet this time.

Band Crawling For Your Abs - Increase Your Abdominal Explosiveness

Go as far forward as you can and make sure the things you're anchored onto is SOLID. Explosive starts aren't as effective if you pull a wall down behind you or something. Or if you tie onto a heavy dumbell and you slingshot that for a cold steel enema...use something that's not going anywhere!

Do as many of these as you can while maintaining explosiveness - when you start to lose that burst, end the set. No need to drag it to total fatigue - it won't be as effective in training your body for explosiveness.

 


 


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