Everything Core:core is everything Part 2 Suspension Wax Off
There are a lot of different ways to train core. The title of this blog states that the core is at the center of all exercise. The best way I can describe how to access that in broad terms is to say stabilize yourself and focus on what your targeting and make the transfer of energy from the ground to the target region a priority of the exercise. That force transfer should be 1B if the contractions termination point is 1A. Example being standing straight barbell curls you should feel the energy rising up from your heels through your trunk into your back as it deposits into your biceps. Later we can talk about picking the perfect weight to challenge the bis and limit the energy bleed from the rocking swaying and swinging but that my friends is a blog for another day.
The move of the day is an advanced move called suspension Wax Offs that targets and teaches several things. The main target is going to be the trunk. The obliques to be specific. The secondary targets are the Chest, front and rear delts bis, lower traps and rhomboids. The back musculature is activated by placing a priority on keeping the chest open and shoulders depressed. The postural muscles and the shoulder girdle a important part of the core and this position needs to be maintained in order to optimally complete most exercises. Wither your pressing, pulling, turning. Moving weights up or down with your arms or legs.
The move begins from the hanging plank position. Basically leaning back with a suspension trainer in a inverted push up position. You can move your feet forward or backward to adjust the weight. You begin by tugging yourself into motion a slight pull to gain momentum then you activate your rear delts in a rotation and you press the far hand across trying to spread and not fold your chest and keep your hips in line as you turn. I've found that having the Press hand up works better for the peck activation and overall flow. The longer you can stick the hold the more your obliques will be challenged. Return to the initial start position and flow to the other side. With this movement it's a great teaching method for shoulder depression and retracting but also to feel and actively transfer energy through your core and thus dictating the work on your core. I love the movement of the Wax Off I guarantee you'll see it make an encore appearance in this blog or some other forum I'm participating so play around with it and you'll be used to the flow and able to adapt to all other variations of it.
The move of the day is an advanced move called suspension Wax Offs that targets and teaches several things. The main target is going to be the trunk. The obliques to be specific. The secondary targets are the Chest, front and rear delts bis, lower traps and rhomboids. The back musculature is activated by placing a priority on keeping the chest open and shoulders depressed. The postural muscles and the shoulder girdle a important part of the core and this position needs to be maintained in order to optimally complete most exercises. Wither your pressing, pulling, turning. Moving weights up or down with your arms or legs.
The move begins from the hanging plank position. Basically leaning back with a suspension trainer in a inverted push up position. You can move your feet forward or backward to adjust the weight. You begin by tugging yourself into motion a slight pull to gain momentum then you activate your rear delts in a rotation and you press the far hand across trying to spread and not fold your chest and keep your hips in line as you turn. I've found that having the Press hand up works better for the peck activation and overall flow. The longer you can stick the hold the more your obliques will be challenged. Return to the initial start position and flow to the other side. With this movement it's a great teaching method for shoulder depression and retracting but also to feel and actively transfer energy through your core and thus dictating the work on your core. I love the movement of the Wax Off I guarantee you'll see it make an encore appearance in this blog or some other forum I'm participating so play around with it and you'll be used to the flow and able to adapt to all other variations of it.
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