Want to improve your core strength? Get back to basics and do what the everyday labourers and farmers do.
Do not underestimate these everyday movements in life, as they will help you build Midline stability, Grip strength, Muscular endurance and Tenacity.
#1 Farmer’s Carry
Choose two heavy kettlebells or dumbbells. Begin with the weight resting on the ground and deadlift the weights to your sides, while maintaining a flat back and neutral spine. Walk a good distance while maintaining good posture.
#2 Overhead Carry
The overhead carry is also great for building midline stability, but overhead stability and strength as well.
Choose a lighter weight and press the weight overhead in a clean and jerk motion. Lock your elbows, squeeze the glutes and abs, and pull the rib cage down. The key to this exercise is keeping the core tight. Walk and constantly press the weight to the sky.
#3 Baby Carry
Mothers, we do not always recommend you using your child for this movement. For the rest of us, this drill teaches you to breathe properly when carrying a load.
You will only need one heavy weight, lift the weight to your chest and basically hug your weight for the duration of your carry. This sounds easy, but your biceps and abs will/should be screaming by the end.
When you think each movement is easy enough, put it all together in a WOD, but do it slow and steady, not a sprint. Focus on keeping the core tight. Weight is stated in pounds.
12 Minute AMRAP:
- 150m Farmers Carry (70/45 per hand)
- 100m Baby Carry (70/45 one weight held across the chest)
- 50m Overhead Carry (53/35 per hand)
Read more on BoxRox.