THUR: A Key Point of Performance for Most Ab Movements
For the sake of simplicity, there are two ground-based forms of abdominal movements, prone or supine. Prone position is when your belly is facing the floor, like a plank. Supine is when your low back is facing the floor, like in a hollow hold.
The key to unlocking the most potential out of the majority of ab movements that we perform is to think not about your abs, but about your low back, because it’s positioning will determine if your abs are actually contributing to the movement or not.
For supine movements, there are two key indicators.
- Your low back is actively driven into the floor.
- Your shoulder blades are at least two to four inches raised off the floor.
This turns your low back off and switches your anterior core on.
For prone movements, think about the exact same thing, only your position is flipped. Take a plank for example.
- Pull your belly button to your pubic area.
- Slightly roll your shoulders forward.
The common mistake in the plank is the over arched position where the abs are doing very little, the low back is doing all of the stability (rather than the ab muscles), and the shoulders are getting fatigued.
No matter the ab movement, think low back driven into the floor and shoulders very slightly rolled.
This way, you’ll actually train your abdominal muscles.
First, for 5 Rounds.
4 Box Jumps
80m Farmer Carry
100m Sprint (walk return)
Then, for 16 Minutes.
5 Sandbag Squats + Max Perimeter Carry
30 Plate Flutter Kicks
8 Ring Dips
8 Cal Bike