Exercise of the Week: Rockies | STACK
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...

Exercise of the Week: Rockies

September 15, 2010

Must See Strength Training Videos

World-Class Workouts With Todd Durkin: Blast Your Core With This Bodyweight Complex

Joey Votto Upper-Body Strength Workout

Elite Performance with Mike Boyle: One-Leg Deadlift

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

Advertisement
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...

Training Centers

FIND A STACK VELOCITY SPORTS
PERFORMANCE LOCATION NEAR YOU

Connect

Advertisement

Resources

STACK Fitness

Everything you need to be the fittest you ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes