anti-flexion work under a real load: the bar tries to fold you forward and the
job is standing up to it
the only trunk hold here loaded by a barbell rather than by bodyweight, so the
demand scales as far as you can cradle
what usually ends the set is the elbows or the breathing, not the trunk
Execution
Cradle a loaded bar in the crook of your elbows, arms crossed, standing with
your feet hip-width apart. Use padding on the bar or your sleeves if it digs in.
Stand tall and brace your trunk.
hold your ribs down rather than letting the bar pull you into a lean
keep your elbows high so the bar stays in the crook
keep your knees soft rather than locked
breathe in short breaths without letting your brace go
end the set when your posture breaks, not when the clock runs out
When the hold stops being hard, add resistance rather than time: a plate on the
bar, a heavier band, or a longer lever.
Purpose
anti-flexion work under a real load: the bar tries to fold you forward and the
job is standing up to it
the only trunk hold here loaded by a barbell rather than by bodyweight, so the
demand scales as far as you can cradle
what usually ends the set is the elbows or the breathing, not the trunk
Execution
Cradle a loaded bar in the crook of your elbows, arms crossed, standing with
your feet hip-width apart. Use padding on the bar or your sleeves if it digs in.
Stand tall and brace your trunk.
hold your ribs down rather than letting the bar pull you into a lean
keep your elbows high so the bar stays in the crook
keep your knees soft rather than locked
breathe in short breaths without letting your brace go
end the set when your posture breaks, not when the clock runs out
When the hold stops being hard, add resistance rather than time: a plate on the
bar, a heavier band, or a longer lever.