Exercises You Should Be Doing: Rock the Boat
With apologies to any 90s hip-hop and R&B fans, today’s exercise has nothing to do with Aaliyah’s hit “Rock the Boat.”
OMG – such a classic song.
I listen to this song – as well as other songs from all her albums (Age Ain’t Nothing But a Number, One in a Million, Aaliyah) – and can’t help but wonder “what might have been?” if she hadn’t died so tragically back in 2001 in an airplane crash.1
Alrighty then, lets move away from the somber tone shall we?
I’ve got a quick-n-dirty exercise for you to try this week.
Rock the Boat
Who Did I Steal it From: Surprisingly, not Ben Bruno (the landmine Jedi that he is).
Last week, before heading to NY, I stopped by Mike Reinold’s place, Champion Physical Therapy & Performance (in Waltham, MA), to film a few podcasts and to get a quick lift. Strength coach Rob Sutton showed me this bad boy, and I really liked it.
What Does It Do: It humbles you for sure.2
Outside of that, it’s an excellent drill that trains the abdominals (core) in a more “functional” manner. I.e., anti-extension, not to mention there’s a high degree of resisting rotation (loop stress) as you, you know, “rock the boat” moving the barbell from side-to-side.
Key Coaching Cues: This is a self-limiting exercise in that the ROM used by each individual is going to be determined by his or her’s ability level. The idea, however, is to “lock” things down and place a premium on lumbo-pelvic-hip control (no excessive lumbar flexion or extension).
Foot width will vary (closer together = harder).
Shoot for 5-8 repetitions per side. But you could also make this a timed event, say, 15-20s, working up to 30-40s.
Comments for This Entry
chuckSuch a classic throwback. Now I'm going to be singing "Are You That Somebody" all day. Nothing wrong with that: https://www.youtube.com/watch?v=kjDM0Fz5ccU And can't wait to try this exercise!
April 7, 2016 at 1:45 am |
maintainfitnessblogHello Tony ! I liked the video you have shared. I am very impressed by your exercise. surely I will do this exercise in my fitness training to my customers. Thanks for sharing.
April 9, 2016 at 5:21 am |
April 12, 2016 at 11:27 am |
DaveTony can you make a List of your top 10 favourite hip-hinges, squat pattern, Horizontal push/pull, Core: Resisting Extension exercies in one blog?
April 9, 2016 at 11:00 am |
TonyGentilcoreSo, basically a 4-6 month training program?......;o)
April 11, 2016 at 1:16 am |
Shane McleanThat's a nice one. Going to steel this.
April 10, 2016 at 3:45 pm |
April 12, 2016 at 11:28 am |
6 landmine exercises that are easy on your joints - Wilmington Performace Lab[…] http://tonygentilcore.com/2016/04/exercises-you-should-be-doing-rock-the-boat/ […]
May 5, 2016 at 10:27 am |