SINGLE ARM SINGLE LEG PLANK ON KETTLEBELL
This contralateral balanced plank on a kettlebell is a great way to work on your anti rotational strength. Anti rotational core strength is a stimulus that comes from having balance points or loading patterns that make the body want to rotate with gravity. You must fight that force and maintain balance. Try this as part of your warm up to get you brain, temp, and rotational muscles to AWAKEN.
Abs Exercises L-SIT
The L-sit hold is a deceptively brutal exercise with benefits that go way beyond the visual. Not only will this exercise help fill out your sleeves and chisel your abs, it will improve the health of your shoulders, help you with your deadlift, and build functional core strength as well. How do you do it? The L-sit hold is best done on a pair of parallettes. Nearly every gym has dip bars, and you can even do L-sits on a pair of pushup bars, on kettlebells, yoga blocks, or even on a pair of benches. You just need two sturdy and secure platforms of the same height that will lift your butt off the ground when you lock your arms pushing down in between them.
“L-Sit may be the most effective ab exercise. Athletes that can hold it for 3 minutes subsequently find all other ab work easy” Greg Glassman
To perform an L-sit, position yourself between the parallettes, set shoulder-width apart. Using a firm, neutral grip, push your body off the ground, locking your elbows as if you’re at the top of a dip exercise. Make sure to keep your shoulders down as you lock your knees and hold your legs together tightly, forming a 90-degree angle with your torso. Your legs should be parallel to the ground.
- Abs-workouts: Photo courtesy of CrossFit Inc