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Here’s national NPC figure athlete Leslie Petch on what I consider to be one of the best abdominal & core isolation exercise.
I call it the Eccentric Isometric Accordion Crunch.
Use TRX or suspension system to allow separation & clearance for head & torso. TRX also forces symmetrical pulling.
If we examine the key biomechanical, physiological, & anatomical elements involved for intense abdominal & core activation we see 10 primary components all of which this exercise includes.
1.Complete Lengthening & shortening of entire abdominal musculature. This is where the accordion effect comes in.
2. Hip adductor activation via isometric hip adduction while maintaining neutral hip alignment.
3. Anti-extension. This is involved primarily on eccentric & stretched position.
4. Slight Natural spinal flexion not extreme flexion where we contort our bodies into a ball.
5. Natural & slight internal rotation of the hips just enough to avoid external rotation & hip misalignment. This is accomplished by squeezing against the ball with adductors while simultaneously spreading band apart laterally with your feet.
6.Ankle dorsiflexion is undervalued aspect of performance & abdominal core activation. Plantar-flexion typically involves a more passive core while dorsiflexion engages core & creates full body tension while also promoting optimal alignment in the lower body & lumbopelvic hip region. Also during hip flexion (i.e. sprinting) we want ankle dorsiflexion. Plantar flexion looks pretty (i.e. Ballet). Dorsiflexion =Functional.
7.Full Body Extension on Eccentric phase. Get brief eccentric isometric hold.
8. Full Body Flexion to 90 deg on concentric. Hold & squeeze abs & lats.
9.Loaded Hip Flexion. Hip flexion in conjunction with anti-extension & spinal flexion is a key combo for ab activation.
10.Loaded Lat pullover. Lat pullover in & of itself is great core & anti-extension move.
This drill has all 10.
#fit #fitness #core #workout #fitspo #instafit #igfit #gym
Make sure to listen to my latest 2 Hour Podcast with Crossfit Invictus and Bryce Smith as we discuss this topic and many others in the strength & conditioning industry at copy paste link [ Ссылка ] .
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Reminder $70 off Gym Warrior Program (code GYM70) the ultimate “Get-In-Shape” program & by far the most intense & all-inclusive workout program I offer. Great for hypertrophy, conditioning, strength, body composition, mobility, stability, explosive power, endurance, & much more. Literally covers all aspects of fitness. Link in bio.
