“The difference between the possible and the impossible lies in the man's determination”
Tommy Lasorda
“Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save & preserve it.”
Plato 427-347 BC
Gymless Training Blog
Core Exercise - Extended Plank
Alistair Ramsay - Tuesday, December 14, 2010
5 Kettlebell Exercises for a Rock Hard Core
Alistair Ramsay - Friday, November 06, 2009
Kettlebells are one of the best training
tools around for building rock solid core muscles. Listed below are 5
of my favourite exercises that will help you do just that;
N.B. This is not a definitive list, there are plenty of others but these are up there with the best!!
Windmill
Fantastic exercises for developing strong obliques, not to mention the benefits it has on shoulder stability and flexibility.
2 Handed Anyhow
An old time favourite which has been lost to modern gym culture. Strongmen of the early 1900’s such as Arthur Saxon were masters of this move and their finely chiselled mid sections provide visual evidence of their incredible strength. The two handed anyhow involves taking two weights from the floor to an overhead position, anyway you like.
Traditionally with kettlebells this is done by cleaning and pressing or snatching one kettlebell overhead. From there you perform a windmill (see above) to reach down towards the other kettlebell. Next, curl the second kettlebell to your chest, before returning to the standing position and completing the movement by pressing the weight up overhead. All this is only possible with a rock solid mid section.
Turkish Get Up
One of my all time favourite exercises, a strong core is integral to this complex movement as you begin on the floor and end standing up with a weight pressed out overhead. The only way this is possible is to create a strong, stable base with your body as you move through the various phases in the movement. Your core section provides the key element to producing this stability.
Get Up Sit Ups
The Get Up Sit Up is a great exercise in its own right, but can also be used as a regression to the Turkish Get Ups as it will make your body strong in the initial phase of the TGU movement as your lift your body up off the floor.
The Get Up Sit Up requires you to lie on the floor (suggest spreading your feet apart) with a kettlebell (or two) pressed up over your chest. To perform the movement actively push your heels down into the floor (this is important as it helps to inhibit your hip flexors which may put a strain on your lower back) and lift your upper torso till it is at 90 degrees to your legs. As your torso lifts up the kettlebell(s) should move the opposite way so that you always stay under the weight. Finish with the kettlebell(s) locked out overhead.
Figure 8 to Hold
This dynamic kettlebell drill is great for building rotational core strength as well as teaching the correct hip snap movement required on many other kettlebell drills such as cleans and swings. I see a lot of people round their backs when performing this movement, bad idea!! Like with any other kettlebell drill a nice strong spine position is a must.
N.B. This is not a definitive list, there are plenty of others but these are up there with the best!!
Windmill
Fantastic exercises for developing strong obliques, not to mention the benefits it has on shoulder stability and flexibility.
2 Handed Anyhow
An old time favourite which has been lost to modern gym culture. Strongmen of the early 1900’s such as Arthur Saxon were masters of this move and their finely chiselled mid sections provide visual evidence of their incredible strength. The two handed anyhow involves taking two weights from the floor to an overhead position, anyway you like.
Traditionally with kettlebells this is done by cleaning and pressing or snatching one kettlebell overhead. From there you perform a windmill (see above) to reach down towards the other kettlebell. Next, curl the second kettlebell to your chest, before returning to the standing position and completing the movement by pressing the weight up overhead. All this is only possible with a rock solid mid section.
Turkish Get Up
One of my all time favourite exercises, a strong core is integral to this complex movement as you begin on the floor and end standing up with a weight pressed out overhead. The only way this is possible is to create a strong, stable base with your body as you move through the various phases in the movement. Your core section provides the key element to producing this stability.
Get Up Sit Ups
The Get Up Sit Up is a great exercise in its own right, but can also be used as a regression to the Turkish Get Ups as it will make your body strong in the initial phase of the TGU movement as your lift your body up off the floor.
The Get Up Sit Up requires you to lie on the floor (suggest spreading your feet apart) with a kettlebell (or two) pressed up over your chest. To perform the movement actively push your heels down into the floor (this is important as it helps to inhibit your hip flexors which may put a strain on your lower back) and lift your upper torso till it is at 90 degrees to your legs. As your torso lifts up the kettlebell(s) should move the opposite way so that you always stay under the weight. Finish with the kettlebell(s) locked out overhead.
Figure 8 to Hold
This dynamic kettlebell drill is great for building rotational core strength as well as teaching the correct hip snap movement required on many other kettlebell drills such as cleans and swings. I see a lot of people round their backs when performing this movement, bad idea!! Like with any other kettlebell drill a nice strong spine position is a must.
If you are after rock solid core muscles then forget doing endless sit ups and start incorporating some of these drills into your training program. I guarantee you will notice a big difference.
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