oblique builder crunching sideways on a back extension bench or GHD
lying on your side means gravity resists lateral flexion through the whole
range, and your torso hanging off the pad gives it more range than the floor
allows
it loads the stretch directly: at the bottom your working side is fully
lengthened and carrying your whole upper body
Execution
Lie on your side on a back extension bench with your hips at the edge of the pad
and your feet secured, arms crossed on your chest.
lower your torso sideways towards the floor
descend until you feel the stretch up your working side
crunch back up, driving from the obliques on the underside
stop when your body reaches a straight line rather than going past it
finish all reps on one side before switching
Once bodyweight gets easy, hold a plate against your chest. Keep the reps slow:
the bottom is where this earns its place.
Purpose
oblique builder crunching sideways on a back extension bench or GHD
lying on your side means gravity resists lateral flexion through the whole
range, and your torso hanging off the pad gives it more range than the floor
allows
it loads the stretch directly: at the bottom your working side is fully
lengthened and carrying your whole upper body
Execution
Lie on your side on a back extension bench with your hips at the edge of the pad
and your feet secured, arms crossed on your chest.
lower your torso sideways towards the floor
descend until you feel the stretch up your working side
crunch back up, driving from the obliques on the underside
stop when your body reaches a straight line rather than going past it
finish all reps on one side before switching
Once bodyweight gets easy, hold a plate against your chest. Keep the reps slow:
the bottom is where this earns its place.