The modified candlestick is an advanced core variation similar to exercises like the plank. It trains your core as it functions to brace and maintain a solid and stable spine. As you lower yourself under control towards the bench, you drastically increase the demand to stay tight making the exercise exponentially more difficult. This variation focuses on holding that isometric contraction as you change your body angle. This one is really tough and often performing 2-5 really controlled reps is enough to give you a good hit for the core.

Exercise Suitability:
Beginners: ❌
Advanced: ✔️

What are the key technique points?
- Hold onto the bench straight under your head or onto a fixed object like a rack behind you.
- Push yourself up into a vertical position, squeeze your abs and glutes to create a solid stable neutral position such as when doing planks.
- Squeeze hard through your core to maintain this as your lower yourself under control to the bench.
- As you reach the bench, reset and kick yourself back up to the start position.
- If you lose control or positioning then stop the exercise until your muscles recover and you can keep the quality up.

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