Exercise of the week: Valslide Mountain Climbers

Core exercises like planks, side planks, dead bugs, or even roll outs are all great for developing core strength when performed correctly. Now the problem with most core exercises is people perform them wrong; and then boast on how long they can hold a plank, how many rollouts they can do, or any other crazy claim you want to insert. Taking the plank for example, if you’re banging out 3 minutes on a front plank, chances are you’re doing it wrong. Applying it to this week’s exercise- if you can crank out 100’s of mountain climbers you’re doing it wrong. Yes, this exercise can be added into a conditioning circuit or as a finisher, but the speed of the exercise is as fast as you can go with great form. Think of it this way- when in doubt, slow it down. Check out the video to learn how to properly perform Val slide Mountain Climbers. Oh, and read on too!

Valslide Mountain Climbers

Getting set-up

1. Setting up

The set up starts by assuming a push up position with wrists under shoulder and arms about shoulder width. Place each foot on a val slide or furniture slider (make sure your on carpet or smooth floor). Brace your core, screw your hands into the ground, and squeeze your butt. This should align your body position establishing a flat back. Doing this in front of a mirror would be a great way to check your form.

Performing it

1.Pulling in and extending out

Begin by pulling one foot/knee into your chest. Maintain the brace you established, making sure to breathe normally without losing it. Pull your knee in towards your chest until you notice your pelvis tucking under. Ideally you want to stop before that happens, maintaining full body tension the whole time. While you’re pulling one knee in towards your chest in the push up position the other leg should be forcefully extended by squeezing that glute.

2.Extending out and pulling in

After the knee pulling in towards your chest reaches its end point, reverse the movement by extending that leg while pulling the other knee in towards your chest. Don’t allow rounding of the back or loss of that brace in your core. Keep full body tension the whole time and make sure you continue to breathe normally.

Things to focus on:

*Flat back from head to toe

*Pull one knee in while other straightens

*Brace core the whole time

*Keep a tempo that you can control

 

 

~Have an idea for the exercise of the week? Comment and let me know!

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Exercise of the week: Elevator Ab Rollouts

Beach season coming up, warmer weather, what is everyone worrying about? Their six pack . That’s what everyone is scouring the internet to find, a way that will shape up their midsection. Look no further I’ve got a variation on an exercise that you won’t find anywhere else on the internet, quick go ahead google Elevator ab rollouts. I’m betting the only thing that came up is this post, if not inform me because they I want some creative credit for this one. I originally got this idea by toying with the concept Ben Bruno used for Front Squats. It was kind of a “ah-ha” moment where I started to apply this elevator concept to other things, this is how the elevator ab rollout was created. How do you make a hard exercise like the ab roll out more difficult? Increase the time you’re extended on the rollout thereby increasing the TUT (time under tension). One thing I want to recommend before you try this exercise, make sure you’re able to perform a fair amount (15-30) of ab rollouts in GOOD form. If I haven’t scared you away yet and you’re still looking for the holy grail of core exercises, here it is!

 

Elevator Ab Rollouts

Getting set-up

1. Setting up

Kneel on floor or mat (fold the mat if you need more cushion). The more narrow (closer together) the knees are the harder it will be and vice versa the more wide (farther away) the knees are the easier it will be. What I find works best for most people is knees at hip width apart.

2. Gripping the roller

Take an overhand grip on both handles of the roller or on even spacing on a barbell.

3. Head positioning

Keep your chin tucked from beginning to end (you’ve heard this in almost every exercise).

Performing it

1. Roll-out

At the start of the exercise the roller should be right in front of the knees with arms straight and back neutral (flat). Brace your core and tilt your pelvis forward before you roll forward. Roll the roller/barbell forward bringing your body with it maintaining straight arms/flat back. Continue lowering body as close as you can get to the ground without losing that straight body position or letting that back sag.

2.Rolling-in 

This is where the exercise starts to differ from a traditional ab rollout. Instead of rolling all the way back to the beginning position you’re going to break it up into quarter movements. Start by rolling back a quarter of the way back and then rolling forward again trying to get body as close to the ground as usual. Next roll back again half of the way back and then roll all the way forward again. Continue this again by rolling back 3/4 of the way back and then rolling all the way forward again. Lastly on this roll back you will continue all the way back to the starting position. This counts as one repetition, I recommend 3×3 for starters or if you’re especially brave try 4×5 (warning not for the faint of heart).

 

In summary

Training the core is important and since I know you know this, I know you will find this exercise of value. If you’re looking to take your core training to the next level and are proficient in ab rollouts, I challenge you to try this variation. I’m pre-warning you though, this will torch your core like nothing else, so once you try it don’t say I didn’t warn you. Roll out!

~Love it or hate it? Share your thoughts below.

~Have an idea for the exercise of the week? Comment and let me know!

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