Subject: New total-body core exercise... Power Rack Wedge Holds
This is primarily a core exercise that works almost the entire body at the same time as a side effect (great side effect!).
You'll essentially be using the safety rails of a power rack to wedge your body and hold yourself into a horizontal position. This position works the core, legs, shoulders, triceps and back...all in one shot.
First, set the rails a couple of feet off the ground. Set your hands on one. Keep in mind, you'll want to press FORWARD, not lean DOWN on the rail. It's the forward tension we're looking for.
Step one foot back against the other rail, with the forefoot pressed on it.
Bring the other foot up, then get into position for the hold, lowering your body down a bit until your body is horizontal, bent fully at the knees and about 90 degrees at the waist.
You can also adjust your arm position, moving your body forward a bit (into more of the bottom shoulder press position).
Now just hold for as long as you can, pushing backwards with your legs and forwards with your arms, wedging your body into the rails.
This is a TOUGH exercise and will require good strength to hold even for a few seconds.
When you're done, just drop your feet down and you're good.
I like to use this as a finisher to a workout.
Watch the video of this exercise in action on my YouTube channel here...
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Want more core training like this?
Learn 6 more killer exercises like this here.
Enjoy!
Nick Nilsson
The "Mad Scientist of Muscle"
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https://youtu.be/sJ9KReQFLTs
http://www.thebestcoreexercises.com
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