STRENGTH TRAINING

Topics

  • You need Flash player 8+ and JavaScript enabled to view this video.

Medicine Ball V-Hold Crossover

By RealJock Staff

This exercise provided courtesy of Mike Clausen, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Benefits
Train your abs and entire core as you move the weight of a medicine ball from side to side while holding your body piked in a core-busting 45-degree V position.

Muscles Worked
Abdominals, Core

Starting Position
Sit near the edge of a flat bench or box platform. Lean back with your hips piked at a 45-degree angle with your legs extended out and knees slightly bent. Hold an 8- to 10-pound medicine ball out directly in front of you with your hands holding the sides of the ball and your elbows slightly bent (see Photo 1).

Exercise

  1. From the starting position, keep your arms held out in the same position as you engage your core and twist your upper torso in a smooth motion, first to the left side. As your upper torso twists, your arms and the medicine ball should follow it (See Photos 2 and 3).
  2. Twist as far as you can while maintaining the v-hold position, and then reverse direction and return toward the starting position (see Photo 4).
  3. Without pausing at the center, twist your upper torso to your right side, and then back toward the starting position. You have completed one rep when you have twisted to both sides.
About Mike Clausen: Clausen is the founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006. He has been actively involved in sports and weightlifting since high school, and continues to use that knowledge when training his clients. Clausen is both A.C.E. and N.A.S.M. certified and has been training clients professionally for six years. He enjoys making his clients stronger, both physically and mentally, giving them the tools to create an efficient body and to do things they thought were not possible.