The center of all power and strength in the human body originates in the core.
Focusing strength-training on the core is of great importance. The core consists of the following muscle groups: abdominals, obliques, erectors of lower back, glutes, upper quadriceps, upper hamstrings, hip flexors and groin area. The more “quality” training performed, focusing on this area, the more potential the bootcamper has to transfer the training to their everyday life or to their competitive sport of choice.
15 seconds row the boat (right)
15 seconds row the boat (left)
7 second rest
15 seconds seated overhead strikes (right)
15 seconds seated overhead strikes (left)
Repeat for 1-3 rounds based upon your current conditioning level.
DO NOT underestimate the effect of this combo on your core. It’s better do too little at first until you build up strength, balance, conditioning. Key points to remember during these 2 core hammer exercises:
- The further the resistance is moved, during the exercise, the more athletic and beneficial the exercise is.
- The faster the resistance is moved (with proper form), the more athletic and beneficial the lift is.
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P.S. I’m using a standard sledgehammer and a core hammer in the video above. The core hammer is safer in a group setting than a sledgehammer. You can find out more about the core hammer here