No More Sit Ups and Crunches, Part 3

[GolfFitPro]

 

So in the Part 1,  I went over why I don't think it's a great idea to do sit-ups and crunches anymore.

I have continued to do the core stabilization exercises that I have done in the past, i.e. planks, side planks, bridges and quadruped exercises, but I have cut out my bicycle crunches, stick crunches and med ball sit-ups (which weren't a huge part of my program anyway). 

What I have replaced them with is:

• Advanced Plank Positions
  
• Stability Ball Roll-outs
  
• Core Rows
  
• Medicine Ball Slams
  
• Standing Barbell Anti-rotation exercises
  
• Turkish Get Ups
  

In Part 2, I showed you the Advanced Plank Positions and Stability Ball Roll-outs.

Today, I will show you The Core Rows, The Standing Barbell Anti Rotation exercise and The Medicine Ball Slams.

The Core Row:

This is a great variation to the plank, definitely a little more advanced.

Get into a push up position with your hands holding on to dumbbells (don't get crazy at first!).  Make sure your hands are directly under you shoulders.  Keep your feet wide at first and as you develop better stability, narrow the stance.

Try to keep your whole body straight, crush the weight with a strong grip and do a row, bringing the weight to your torso.

Don't crash back down and try to keep you feet on the ground.  The opposite foot will try to come off the ground when you row so be careful.

 

Standing Barbell Anti-rotation Exercise

I first learned this from Coach Boyle, although he uses a device called the Landmine and the handles that come with it.  Remember that the idea is to avoid rotation in this exercise.  With the weight going back and forth, it will be hard to do.

Stand in your athletic ready position, similar to the golf stance but not with as much hip hinge.  Hold the barbell with 2 hands with the barbell standing at about a 45 degree angle.

Keep your torso still (do I sound like a broken record yet?), and bring the weight as far as you can, maintaining your athletic ready position.

Go Back and forth, starting slow first, then adding speed.

   

This is a tough exercise, believe me, you will feel it.  If you don't have a barbell or want to start slow, use a medicine ball.

Medicine Ball Slams

Believe it or not, this can be a great ab exercise. Now I know I said I am not doing ab exercises in order to maintain back health, but the main reason is that the ones I am cutting out are isolation exercises.  This exercise involves complete integration of the total body.  It will also teach you power development from the ground up and get your heart racing.

Take a medicine ball and get in your athletic ready position.  Bring the ball overhead really fast and slam it as hard as you can.  Make sure you do a few slow first to get a feel for the bounce of the ball since you have to catch it.

I like to do these with 3 different weights.  I start out with the medium weight, go to the heaviest and end up with the lightest.  Basically, I want to end with the fastest slams I can.

Next post, Rui Rosario from Back9Strength, will go over the Turkish Get Up.

http://fitnessforbettergolf.typepad.com/be...f_with_fitness/

[spider]

GolfFitPro, Great series. thanks for the posts. keep up the great work

 

;)

[Golfchicago]

Tony, As always thanks for the cutting edge info. We appreciate your contributions!

[Hifade]

awesome series and very beneficial for all golfers......keep 'em coming

[againstthegrain]

Tony,

 

Get series. Looking forward to the Turkish get-ups.

 

 

Paul

[Bomb and Gouge]

Good stuff, man!

 

Thanks for posting these. I've had back problems since I was 18 (I'm 30 now). And it's definitely manageable if you do the correct stretches and exercises. Some of the ones you posted, I have not seen before....SO THANK YOU!!!

 

I have an inversion table...and would recommend it to anyone w/ back problems.

[GolfFitPro]

Thanks for the feedback guys. The Turkish Get Up post will be out on Sunday.

 

Ant