Saturday, April 30, 2011
Thursday, April 28, 2011
The suitcase carry - The most underrated Ab exercise.
Most of the exercises we perform at the gym ( Squats, Deadlifts, Presses) train our muscles in an up-and- down motion while both feet are on the ground but these movements ignore the lateral upper-body strength needed to help the body remain in proper form under pressure ( like when playing most sports or lifting heavy objects). The suitcase carry ( single-arm farmer) walk is one of my go-to exercises for building lateral torso strength and overall body strength. This exercise will challenge the muscles of your back, test and improve your grip strength while also working the primary muscles of the lower-body.
So why is this movement such a good AB exercise? Well i have never really been a proponent of crunches because i have always believed that bending the spine during crunches and sit-ups places it at risk for injury. The repetative bending of the disks in your back will sooner or later lead to some kind of injury ( Chronic lower back pain, herniations) and bending does not force your abs to resist motion.
Performing the suitcase carry.
1.Hold a heavy dumbbell in one hand and stand with perfect posture. Walk about 10-15 m , making sure that your torso remains in an upright position the entire time. Make sure you don't lean foward, backwards, or to either side at any time.
2. Walk the 10-15 m for a total of 5- 10 times. When this gets easier progressively increase the weight you carry. This exercise is alot harder than you think and very effective . Give it a try sometime.
Robert LaFond.
4/28/11
9:30 am.
So why is this movement such a good AB exercise? Well i have never really been a proponent of crunches because i have always believed that bending the spine during crunches and sit-ups places it at risk for injury. The repetative bending of the disks in your back will sooner or later lead to some kind of injury ( Chronic lower back pain, herniations) and bending does not force your abs to resist motion.
Performing the suitcase carry.
1.Hold a heavy dumbbell in one hand and stand with perfect posture. Walk about 10-15 m , making sure that your torso remains in an upright position the entire time. Make sure you don't lean foward, backwards, or to either side at any time.
2. Walk the 10-15 m for a total of 5- 10 times. When this gets easier progressively increase the weight you carry. This exercise is alot harder than you think and very effective . Give it a try sometime.
Robert LaFond.
4/28/11
9:30 am.
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