The single-arm pullover amplifies core activation to the extreme. There's an anti-rotation and rotary stability component that isn't present during the bilateral or isolateral versions of the pullover.
Add in the leg raise hold as I have my NFL athlete Fernando Velasco doing in this video and you'll find this to be one of the most challenging core exercises there is. It's also an incredible movement for exposing and addressing imbalances throughout the kinetic chain.
related posts
Tip: The 10-10-10 Treadmill Sprint Workout
Want a bigger engine? Do metcon with progressive overload. This is tough and it only gets tougher... but so will you. Take a look.
The Rule of Five
I remember lying on the incline bench. It was an "old school" incline bench: long, straight, and red, with footpads at the bottom so you're literally locked in from heel to shoulder for every rep.
5 Mistakes That Wreck Body Composition
Don't make these stupid (but common) mistakes when you're dieting for fat loss or trying to build as much muscle as possible.
6 Ways to be Like an Iron Yoda
Make long-term progress in the gym while maintaining long-term sanity. Here’s how.