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PostPosted: Fri Apr 12, 2013 8:25 am 
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Deific Wizard of Sagacity
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You guys really need to try these:



never had a core workout like it. Also, I despise training core because it sucks, but these feel so badass when you're doing them I'd do them every day if I could.

KPj and Dub, I think you would particularly like them.


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PostPosted: Fri Apr 12, 2013 9:14 am 
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Deific Wizard of Sagacity
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I love them.

Once clients have hammered planks, side planks, pallof press, and chops/lifts, I bring these in.

They're great for athletes - movement should be all hips. This basically trains the "pivot" in the hips which creates the power behind a punch, throw, or a swing (as in, bat or golf swing).

I like how it naturally grooves the hip and opposing lat/shoulder connection, too.

:thumbright:

KPj

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PostPosted: Fri Apr 12, 2013 10:24 am 
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I've been doing landmine rotations a lot before, definitely will give these a try as well. It looks like it's going to kill your obliques. I'm a big fan of the landmine exercises these days.

Not to steal focus or anything, but my recent discovery for a great core exercise has been the long-lever plank. Or long lever posterior pelvic tilt plank. I like the first one better for obvious reasons. Bret Contreras has made some yet unpublished EMG tests recently, I wait those eagerly. Normal planks are too boring and easy, but I suggest you give these a try. They burn me out in less than a minute.
http://www.youtube.com/watch?v=CS9X0-GUJS4

The main point is to take a plank, but then move the elbows further forward, thus creating more tension and longer lever-arms. Simple, yet effective. Like static rollouts.

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PostPosted: Fri Apr 12, 2013 10:27 am 
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Deific Wizard of Sagacity
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With that plank variation, if you really want to feel it, then pack the neck hard and curl your tail bone towards your face (posterior tilt). Make sure to pack the neck hard though.

Packing the neck is my new favourite thing...

KPj

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PostPosted: Fri Apr 12, 2013 12:01 pm 
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Deific Wizard of Sagacity
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pfft, planks are the worst thing ever. I'd rather do moving stuff than awful static holds.

The fact that I hate them has nothing to do with me sucking at them. The mrs loves them, and has taken to doing them with a 10k plate on her back.


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PostPosted: Fri Apr 12, 2013 12:56 pm 
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The gym owner bought one of those landmine attachments last week and the trainers have everybody doing stuff that looks sorta-kinda like that.

I suppose I'll get around to it...


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PostPosted: Fri Apr 12, 2013 2:03 pm 
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Deific Wizard of Sagacity
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you can just stick the bar in a corner Ken, no need for a landmine


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PostPosted: Fri Apr 12, 2013 2:14 pm 
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Yeah but it's much more fun to buy something new and play around with it.


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PostPosted: Fri Apr 12, 2013 7:10 pm 
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Deific Wizard of Sagacity
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KenDowns wrote:
Yeah but it's much more fun to buy something new and play around with it.


gear queer. Those powerlifters have been a bad influence on you.


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PostPosted: Sat Apr 13, 2013 8:07 am 
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Well to strike a more serious note I am going to give them a try today, I'll let you know in a few hours.


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PostPosted: Sat Apr 13, 2013 9:07 am 
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I do them but without the twist part, 'Barbell Rainbows'.


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PostPosted: Sat Apr 13, 2013 10:14 pm 
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that looks safer, for the less body aware, who might twist thw wrong part otherwise


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PostPosted: Sun Apr 14, 2013 5:26 pm 
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apparently doing them without the twist puts a lot of torque on your knees. I dunno, I would try both styles and see which you prefer


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PostPosted: Mon Apr 15, 2013 2:49 am 
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I've never done them with more than 15kgs on the bar. I don't think the torque produced by that measly weight will be something to concern me.

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PostPosted: Mon Apr 15, 2013 6:54 am 
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Personally, I class the version without the twist as a landmine, and with the twist I just call it a twist.

Slightly different qualities. On the landmine if you don't have too much ROM it's fine on the knees. It's more about just moving a load across your body with a stable spine. Similar to the idea behind chops and lifts. Most would be better off doing these first before attempting twists.

Twists are about that full body torso rotation which generates the power in swings, throws, punches, etc. The midsection shouldn't move, should be all hips. You can really explode into the twist, too, putting a lot into it. If you rotate at the spine instead of the hips then in my opinion it's a bad exercise. Bare in mind there are exercises that encourage rotation at the spine, i'm just not on that boat...

KPj

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