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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Got Torso Strength?

The core is not only about building strength in fixed movement patterns, it is also defined as developing the required torso rigidity (isometric contraction of the anterior and posterior chains) to prevent injury and express power.

Lats are part of the core too!

In this new video, you’ll see another Diesel Crew original, Kettlebell Rocks.  They are named rocks because you have to remain rigid and unwavering during the partner engagement.

The partner will throw the kb side to side at the peak of the swing.  This is the exact moment that the lifter will brace, flex their lats, contract their abdominals and entire posterior chain to keep the kb path in line with a conventional swing.

The partner should be forceful and not tentative with their part of the movement.  This movement is very CNS intensive and because of this, I would recommend anywhere from 8-12 reps to ensure quality.

Embed this video on your blog or point to it in your newsletter, let’s get the word out.

Oh yeah, check out the side bar.  Make sure you follow us AND send me an email to let me know what your favorite Diesel articles and videos are and we’ll get them up in our new Popular section!

If you want to learn more about strengthening the core, pick up the product that Eric Cressey called “the best product of 2008!”

Thanks everyone,

Smitty

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You might be wondering to yourself why is Konstantinov, arguably one of the best deadlifters in the world, wearing his belt so high in this deadlift video.

Well, to the untrained eye, his belt is WAY TOO high and he is going to get injured.

BUT,

Upon further inspection, you can see that through the years, Konstantinov has:

- perfected his deadlift form

- isolated and created strength and rigidity in the segments (lower lumbar L2-S1) of his spine that REQUIRE stability

- built up strength, thickness and muscle hypertrophy in the musculature surrounding* the spine in the area that resists anterior SHEAR forces under load.

* Most notably the longissimus thoracis.

When the spine is neutral the pennation of the longissimus aligns at approximately 45 degress to resist shear force, ie. protect your back and provide the stiffness to deadlift or squat without injury.

So, Konstantinov is using the belt correctly for his body type (antrhopometry).  He is bracing his abdominals outward via a powerful isometric contraction and utilizing intra-abdominal pressure to push out against the belt, which is aligned across the musculature taking the load, ie. the thoracic portion of the longissimus (one of the spinal erectors).

References:

Mcgill – Ultimate Back Fitness and Performance

Eric Cressey & Mike Robertson

Combat Core

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This video shows one arm floor presses with a dumbbell.  The goal is to isolate the pressing arm with no leg drive.

Benefits:
Build Tricep Strength
Increase Pressing Power
Build Shoulder Stability

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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

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