Strengthen Your Core With Isometric Power Rack Wedge Holds
1,309 views · Published 15 September 2017 · 2:12 · Indexed 12 November 2026
Channel: Nick Nilsson - the Mad Scientist of Muscle · 2017 · Sports
This is primarily a core exercise that works almost the entire body at the same time as a side effect (great side effect!). You'll essentially be using the safety rails of a power rack to wedge your body and hold yourself into a horizontal position. This position works the core, legs, shoulders, triceps and back...all in one shot. First, set the rails a couple of feet off the ground. Set your hands on one. Keep in mind, you'll want to press FORWARD, not lean DOWN on the rail. It's the forward tension we're looking for. Step one foot back against the other rail, with the forefoot pressed on it. Bring the other foot up, then get into position for the hold, lowering your body down a bit until your body is horizontal, bent fully at the knees and about 90 degrees at the waist. You can also adjust your arm position, moving your body forward a bit (into more of the bottom shoulder press position). Now just hold for as long as you can, pushing backwards with your legs and forwards with your arms, wedging your body into the rails. This is a TOUGH exercise and will require good strength to hold even for a few seconds. When you're done, just drop your feet down and you're good. I like to use this as a finisher to a workout. -------------------------------------------------------------------------- Get 6 more insane exercises for a rock-solid core here... https://www.fitstep.com/best-core-exercises/ -------------------------------------------------------------------------- Subscribe to my YouTube channel and Facebook page for more unique exercises and unconventional training methods: YouTube Channel ► http://www.youtube.com/subscription_center?add_user=nilssonnick Facebook ► http://www.facebook.com/nicknilssonmadscientist Instagram ► https://www.instagram.com/nicknilsson1/
More from this channel
-
2:25
Squat Giant Set For A Complete Lower Body Workout
-
0:12
Band-Machine Leg Presses - Adjust to Strength Curves
-
0:56
Stiff-Legged Deadlift Negatives for Hamstrings
-
2:29
Tricep Training - Inset Superset done Rest-Pause
-
1:56
Suitcase Style One Arm Deadlifts With Bar Grip
-
1:48
Forearm Dumbell Preacher Curls - Kill Your Grip!
-
0:19
Reverse Alternating Shoulder Press
-
1:16
Vertical Barbell Curls For Bigger Biceps