"The Sweeper"

I think Jacob asked for a new workout a couple of days ago, and leave it to me the "meathead" to come up with a new ab exercise. Remember when Cottrel made us do those "scullers" during our circuit lifts? Well I thought why not come up with an ab exercise that simulates sweep rowing? This exercise will work your whole core (lower and upper abs, obliques, lower back) as well as your shoulders

So here it is:


Starting position: Feet and shoulders off the floor, arms raised and extended towards feet

Step 1) Bring knees and chest towards each other, while extending your arms, "inside arm" goes between the legs (just like rowing, i'm doing starboard side in the pic)


Step 2) Rotate upper body and extend outside arm to the "catch" and hold that position for one second, then go through the motions of a regular stroke: extend your legs straight, move your body back and return to the starting position (there's no need to bring the arms in)

Step 3) Repeat on the opposite side and continue to alternate (Starboard-port-starboard-port, etc.)

The total exercise should be done as follows, 3 seconds on the way up, hold 1 sec, rest one sec. Your feet and shoulder blades should never touch the ground.

Train Hard Guys