This movement is best done off the floor, but if you're having trouble you can set the bar at about mid-shin level in the rack.
- Stand to the side of the bar.
- Bend and set yourself in the same position you would to deadlift (back flat, chest up) and pick it up just as you would a suitcase. Resist bending to the side. Stay straight.
- Keep your abs flexed and your lower back tight throughout the movement. If you start twisting, stop and take some weight off the bar.
Three to four sets of 5 reps is sufficient.
related posts
Stop working around your elbow pain and fix it for good. Here's your complete guide to getting back to normal without taking months off.
In Part 2, we'll discuss muscles of the torso and lower extremity, along with my tips to help you write better, more balanced training programs.
Some of you might have enjoyed the Diary of a Steroid User series as much as I did. It was an interesting, unapologetic, honest portrait of what it's like when an average Joe uses steroids. But however much I enjoyed it, I cringed when I read some of the "pyramid" workouts outlined by the anonymous author
You multitaskers out there will love this movement as it allows you to work the rectus abdominis, the obliques, and the serratus at the same time. Too bad the rest of your life isn't as efficient.