This video demonstrates a tornado ball rotation while bridging on a swiss ball. Dynamic stabilization of the entire torso; the abdominals AND posterior chain. The lifter has to bridge and remain parallel to the floor throughout the movement and remain fixed while the tornado ball is rotating.

If you do not have a tornado ball, a med ball in a sandbag/dufflebag/pillow case can be used.

The great thing about this exercise is that the lifter is isometrically contracting the anterior and posterior chains against a dynamic, ever changing tension.  This increases the frequency AND intensity of the motor unit recruitment which is exponentially more beneficial than a static, long duration contraction.  Not only that, there is also a deceleration and acceleration component to the lift as well.

Think interval training rather than slow, low intensity treadmill.

Also, this version is easier on the shoulders than the standard swinging overhead version of the tornado ball.

Oh yeah, the video is a LITTLE FOGGY .  We were in the middle of a conditioning circuit and the camera guy was heated!

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AB(Duction) Band Squats

Benefits:
No More Knee Pain
Hit Your Squat Depth
Improve Hip Mobility
Activates Glutes
Activates / Strengthens Hip Abductors
Improves Patella Tracking

How to Build Muscle | Muscle Building Workouts | How to Lose Fat | Six Pack Abs

How to Build Muscle | Muscle Building Workouts | How to Lose Fat | Six Pack Abs

Here is footage of Brad and Eli squatting.

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Here is a recent post directed to me on the Elite Q/A:

Jim what are your 5 favorite standing abdominal movements?

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Cory,

In no particular order, here are some of the top abdominal exercises.

- zercher squat, bracing the torso, under tension, while engaging movements of the lower body

- explosive med ball rotational throws, no deceleration

- core statics – lateral shuffles with agitation and breathing regulation, anti-rotation

- pull-ups – upper back muscular is an essential component of core strength

- deadlifts – full body movement requiring bracing (rigidity) and is essential for developing posterior chain, the other half of the core

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Why are pull-ups and essential part of core strength?  What is torso rigidity?  How do you perform zercher squats correctly?  Check out Combat Core!