Exercise of the Week: Rockies | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Exercise of the Week: Rockies

September 15, 2010

The most common ab-isolating exercises are variations of a Crunch or Sit-Up—flexing the torso by raising the shoulders off the ground toward the knees while keeping the hips and feet on the ground. They work the abs and create a burning sensation that you must battle through to complete a set. But to fully develop the core, you must add variety to your ab routine.

Shoulder-based flexion exercises are limited in that they predominantly engage the upper ab muscles. For power production, athletes need all of their ab muscles. To target the lower abs, perform exercises that originate from the hips.

Andre Johnson, Houston Texans wide receiver, develops his lower abs with Rockies. This exercise propels the hips upward, primarily engaging the lower abs, in contrast to the upper ab activation of a Crunch.

Training the abs is important to core strength, but remember that the core is more than just abs. Include Rockies in your total core program to add critical strength to your lower abs.

  • Lie on back with arms behind head and legs straight in air above hips
  • Drive hips into air, keeping legs straight
  • Lower to start position; repeat for specified reps

Sets/Reps: 2x30

Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
More Cool Stuff You'll Like

Game Changer: Should You Be Using Machines or Free Weights?

10-Minute Ab Workout You Can Do Anywhere

3 Tips to Maximize Your Off-Season Baseball Training

James Harrison's Physioball Side-to-Side Bridge

The 7 Best Slide Board Exercises

Kettlebell Swing vs. Olympic Lifting: Which Is Better?

Baseball Workout for Power Hitting

Why One Bench Press Is Not Enough

Strengthen Your Core With Advanced Plate Push-Outs

The 4 Rules of Bulking Up

3 Explosive Exercises Designed to Increase Pitching Power

5 Isolation Exercises Your Workout Is Missing

The 14 Best Exercises From 2014

Why Do So Many Exercises Have Foreign Names

Do Your First Pull-Up With This Simple Workout. Guaranteed.

Improve Your Strength for Track & Field Success

Developing Pre-Pull Tension for a Monster Deadlift

7 Strategies for Dealing With a Meathead in Your Gym

3D Triceps Workout: 3 Exercises for Huge Arms

4 Strength Exercises for Female Athletes

5 More Exercises Only Elite Athletes Can Conquer

Demolish Your Delts With This Super Shoulder Training Strategy

Why the Dead Bug Is Changing Core Training

4 Ways to Get a Jacked Back

Medicine Ball Training for Hockey Players

The Total-Body, Crunch-Free Ab Workout

Bilateral or Unilateral Exercises: Which Are Better?

Develop a Bulletproof Core With Advanced Barbell Rollouts

Off-Season Baseball Exercises for Your Shoulders

7 Exercises That Safely Build Shoulder Strength

Get a Ripped Core With 6 Advanced Dead Bug Variations

The Upper-Body Endurance Combo Workout

Get Tougher With Skylar Diggins' Bodyweight Workout

Notice On-Court Results With This Basketball Core Workout

Female Athletes: Get Strong, Not Bulky, With These Workouts

Improve Your Back Strength with the Inverted Row

Build Explosive Hips to Jump Higher

The Simplest Bodyweight Workout Ever

How to Train During Your Hockey Season

The 12 Best RDL Variations

Female Athletes: 4 Ways to Test if Your Knees Are Durable

Basketball In-Season Battle Rope Complexes, Part 1

Get More Explosive With James Harden's Workout

Build Powerful Pecs With This Multi-Angle Chest Workout

The Turkish Get-Up for Youth Athletes