Today we have pro-wakeboarder and Stoke ambassador, Callan Starr, demonstrating three of the “anti-movement” exercises he uses to strengthen his obliques and give him stability on the water!
Photo by: Wayne Long
Watch the video, and then see below for the descriptions!
1. Pallof Press - anti-rotation
This is probably one of the most functional core exercises a wakeboarder can do. A Pallof press challenges the obliques by resisting rotation. The feet are fixed to the ground and resistance is transmitted through the upper limbs, much like in wakeboarding. Perform 3 sets of 8-12 reps per side.
Begin with a band or cable set to approximately chest height.
Stand perpendicular to the band/cable with. Set your feet to the same width as your board and slightly bend your knees and hips.
Grip the band/handle with both hands close to your chest.
Straighten your arms away from your chest, keeping them directly in line with your sternum.
Hold the straight arm position for 1 full second before returning your hands to your chest.
2. Suitcase Squat - anti-lateral flexion
The suitcase squat targets the legs and core by squatting with an asymmetrical load. The offset resistance challenges the core to prevent the body from bending to the side. Perform 3 sets of 8-12 reps per side.
Hold a band (anchored to the floor or under your foot), kettlebell, or dumbbell in one hand.
Slowly squat down as low as you can comfortably go.
Return to a standing position.
Keep your shoulders over your hips throughout the entire movement!
3. Side-Plank Row - Combo anti-rotation and anti-lateral flexion
This is a great exercise that challenges the obliques in two ways. Holding a side-plank forces you to resist bending through your trunk, and adding a row requires oblique activation to resist being rotated forward. Additionally, the pulling force through the upper body nicely mimics the forces on the body on the water and provides some strength work for the back and arm. Perform 3 sets of 8-12 reps per side.
Begin on your side with your weight on your bottom forearm. Make sure your elbow is directly under your shoulder.
Push your bottom knee (beginner version) or foot (advanced version) into the ground to lift your hips into the air.
With your top arm straight out in front of you, grab the band or cable.
Pull your elbow to the side of your body to complete the row.
Control the movement as your arm straightens back out.
Maintain the side-plank position through the full set.
Need help strengthening your obliques? Book online here, or call NOW on (08) 9448 2994 to book in with Clay for some wakeboard specific strengthening exercises!