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Simple Core Training for Only $9.96


Simple Core Training for Only $9.96

Real Strength Training for the Core

In this week’s Facebook poll, the Diesel community voted to see a simple core training technique that builds real strength.

Many times when people are training, they look for the fanciest gadget to get the job done.  The problem is that if you really want results, many times, you need to go back to the basics.  This is the foundation of how we train here at Diesel.  No fancy gadgets, just real training that gets real results.

For this article, we are going to re-introduce the furniture slider.  In my opinion, the best place to find the furniture sliders that we had found was at Lowe’s.  They sell a 4-pack of the large size for only $9.96.  Now, I’ve written before about the many uses of furniture sliders in the gym, and today we’re going to show you a new way to use them.

For many of you, the slider is nothing new.

You’ve probably used them for:

– supine glute bridge, leg curl combo

– push-up variations

– pikes-ups

– backward lunges

– mountain climbers

– and so on…

Weighted Slide-outs

I had originally wanted to go even cheaper with the ab roller movement and just use the Olympic plates on the carpet / turf, but the friction was too great.  I knew that the furniture slider slide-outs were way too easy, so we needed a way to add resistance to the movement.  By placing Olympic plates right on the sliders, we were able to achieve the tension and overload we were looking for.

The other component we need to bring to your attention is the fixed position of the torso.  In order for us to achieve the level of core stability we need, we must have the proper hinge mechanics and mobility at the hips.  If we don’t have the proper mobility and movement, it will affect the neutrality of our torso, which is a big issue for potential back pain.  Pay attention to the torso and its position throughout the video below.

You’ll also see two wave loading techniques in the video; escalating and drop sets. Escalating involves increasing the load with each progressive set and drop sets involve decreasing the load, i.e., amount of resistance.

Fat Gripz


By on November 13th, 2011


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