Try this anti lateral flexion exercise. The exercise can be performed with or without the weighted pulse.
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The off bench oblique hold trains the bodys ability to resist lateral flexion.
Off bench oblique. This is off bench oblique crunch by chopwoodcarrywater on vimeo the home for high quality videos and the people who love them. I mean come on whats the point of perf. The off bench oblique hold is a variation of the side plank and an exercise used to strengthen the obliques.
Start in a decline plank position off of a bench stair or plyo box with hands under shoulders core engaged. To that end the off bench oblique hold with pulse is a great plank variation that ups the ante on core stabilization as you not only have to fight gravity to a higher degree but also resist the dynamic pulse of the plate coming back and forth from the body. Here are some bonus weighted abs and obliques workouts from astrid a.
Set up in a ghr laterally with the bottom foot out in front and the top foot behind you. The decline oblique crunch is an effective core exercise primarily targeting the obliques. Off bench oblique hold with pulse theres more to core training than crunches.
The off bench oblique hold works the oblique through static tension known as an isometric contraction. The ghr pad should be positioned at the side of the hip. Off bench obliques produce great soreness in the quadratus after the first workout.
The offbench oblique is an excellent lateral flexion exercise but should be preceded by the oblique bridge or the four point stability series given later in this chapter for at least a few workouts. This is off bench oblique crunch by chopwoodcarrywater on vimeo the home for high quality videos and the people who love them. You can think of it as a loaded progression for the side plank.
As a bonus this oblique exercise definitely works your upper body too says astrid swan a los angeles based personal trainer. Off bench oblique hold. In keeping with my mantra of after a certain point id rather make plank variations more challenging than longer.
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