Written by Chad Wesley Smith
Training the muscles of the upper and lower abs, obliques, glutes and hips to stabilize the body under load is critical to having success and longevity as a lifter. Here are some of our favorite movements to teach the body the stability it needs for a lifetime of great lifting.
Banded Deadbugs
-Ribs Down and Low Back Flush Against the Floor
-Use Lats To Hold Band In Pullover Position
-Move with Intention and Control
-Maintain Neutral Trunk Position Throughout
-10 Reps On Each Side
Ab Wheel
-Focus On Maintaining Neutral Low Back, Only Roll Out As Far As You Can Keep This Posture
-Shorter ROM May Be Needed When Beginning
-Add Weight or Move To Feet for More Challenging Variations
-Perform 10 to 20 Reps
Front Plank w/ Band Row
-Keep Shoulders Stacked Over Elbows
-Bottom of Ribs and Top of Pelvis Are Aligned
-Keep Hips Level While Rowing Band In With Lat
-10 to 15 Reps Each Side
Split Stance Palloff Press
-The Deeper Your Lunge Position The More Challenging The Movement Will Be
-Try To Avoid Leaning Away from Anchor Side
-Punch Hand Out and Draw In With Control
-15 to 20 Reps Each Side
Copenhagen Plank
–Keep Shoulders Stacked Over Elbow and Hips Stacked Over Each Other
-Focus On Perfect Posture, Head In Line with Spine
-Less Leg That Is On Bench/Box The More Challenging It Will Be
-Hold for 15-30 Seconds Each Side
