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.
