Core from Dip Support (Static and Dynamic Strength Progression)

Core from Dip  Support (Static and Dynamic Strength Progression)
"The man who moves a mountain begins by carrying away small stones."
― Confucius

Do 3-4 sets of each exercise.
The Tuck Hold and L-Hold should be held from 2-60 seconds and you should rest for full recovery.
Do 3-10 reps of the Tucks and Straight Leg Raise (both from Dip Support). Stop before your form breaks down.

Since a relatively young age, I have been fascinated with training. I remember when I was in 4th grade I received a book about skill development as well as conditioning for hockey (my current obsession at the time). I did not understand most of the science, but I could understand the images of all the different exercises the book discussed. Of particular interest was the list of abdominal and core exercises. These were easy for me to execute and I felt an immediate result from the lingering burn across my midline. I spent hours on my parents living room floor piling up rep after rep of various crunches that were in vogue during the mid-nineties. Any time I saw a new core exercise I immediately tried it out and added that into my training tool kit. I believe that developing a strong midline was an integral element that allowed me to reach my athletic goals. Having this solid foundation allowed me to train harder with more complex exercises while avoiding major injuries. Core training is the foundation for body hardening.

I wanted to share 4 exercises that are progressions from last weeks email. These all build upon the Dip Support Hold position and are monkii Society approved. For the Tuck Hold and L-Hold (both form the Dip support position), you do not need to hold each position for 5-minutes at a time (if you can, please send me a video!). Rather, you just need to exceed your 'threshold for adaptation'. So, if you have never done either of these exercises, holding the position for 3-seconds may likely exceed your threshold. These are also exercises that should have an emphasis on form versus crushing your soul. Start off by developing a beautiful movement pattern and then working on pushing your limits for how long you can hold each position. When doing the Tucks and Straight Leg Raises (both form Dip Support) focus on 'slow strength' as well as range-of-motion and less on volume. One super slow, perfect rep is better than 5 sloppy reps. I particularly like these core exercises as they provide a full-body stimulus while also emphasizing the abdominal muscles. You have to maintain a super unstable, difficult position while moving your entire lower body. This is high-end functional core training for all kinds of adventures, challenges or sports that you monkiis may find yourself. Try it out.

Reading next

Static Strength for monkiis
Plank Variations

Leave a comment

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.