Torch Your Obliques With This Exercise

This deceptively challenging exercise improves lumbo-pelvic stability, shoulder and scapular controlled mobility, and to some extent, upper body strength. Not rotating will pose a HUGE challenge, and your obliques will likely be on fire ;)⁣ ⁣

Coaching Tips: ⁣ ⁣

Set up a barbell so it is lengthwise, and is in line with the center of your body. You may use a landmine attachment, but this isn’t necessary. ⁣⁣⁣ ⁣

Get into a tall kneeling stance. Place your knees so they are approximately hip to shoulder width apart, and have a very slight forward lean in your torso. Your head, torso and hips should be in a stacked position.⁣ ⁣

Grab onto the top portion of the barbell with one hand. Your arm should be in a “fly” position, and your elbow should be slightly bent.

Position your arm so it is around shoulder height (or slightly lower). Figure out what height works and feels best for you. ⁣ ⁣

For the duration of the exercise, all of the movement should occur via the shoulders and not the elbows or wrists. ⁣Don’t open and close your elbows and wrists. ⁣

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes. ⁣ ⁣

Now perform a fly and move the barbell away from the midline of your body.

Once you hit your full range (a range where you are able to maintain proper form), perform the reverse movement and return the barbell to the midline of your body. ⁣ ⁣

Once the barbell returns to the midline of your body, grab the barbell with the opposite hand and repeat the movement using this side.⁣ ⁣

For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or weight to shift from knee to knee.

For the duration of the exercise, keep your core braced (360 degree brace around your spine), and squeeze your glutes.

In terms of breathing, do what works and feels best for you. ⁣ ⁣

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