Two variations of the Pallof Press performed with elitefts™ pro bands and blast straps™

This exercise, like most sporting activities, is done standing which all of the “sport specific” guys will love.

Begin this exercise in the same position as the suspended push-up.

Stability Ball Knee In’s

This is another great exercise to do with limited equipment or with beginner athletes.

Perform the plank by holding yourself on your elbows and toes, keeping your body in a straight line

The plank exercise is a simple, yet difficult exercise that will work on the stabilization of the abdominal muscles.

Perform the plank by holding yourself on your elbows and toes, keeping your body in a straight line.

This is an old favorite from high school.

This exercise is designed to strengthen your abdominals.

The double bar version loads the rotation more and on this version I definitely prefer the natural rotation of the feet.

I’m not going to explain this exercise because everyone has done it before and there are a million places and people (at the gym, on the internet, on DVD’s, your grandmother) that will tell you how to do this exercise.

This isn’t an exercise for everyone as it requires great core strength.

Leave it to Martin Rooney to show me a bunch of stuff I have never seen before.

Don’t let the name fool you. This is a very difficult ab exercise.

Leave it to Martin Rooney to show me a bunch of stuff I have never seen before.

Hips up and posterior chain engaged throughout the movement.

This version of the plank will target the obliques.

For this exercise, you can attach a band to the bottom of the power rack.

This version of the side plank is more difficult than the standard version.

This version of the side plank is more difficult than the standard version.

The Side Raise on the GHR is a great movement for the Side Obliques.

This is great for developing rotational power.

The lifter will perform a typical push-up and while in the bottom position will push to the left and to the right and then back to center and finish at lockout, repeat.

Maintain upright, neutral torso posture throughout the execution of squat.

Torso Stability and Coordination

This is a great shoulder mobility movement and serves as a great warm up exercise

Perform a side plank and hold a kettlebell in your top hand, with your arm extended straight.

This is one variation of throwing a medicine ball.

This one is as old school as you can get.

Torso Strength and Stability Supplemental Means

Stand next to a higher object (table, barrel, tires, etc).

I tried really hard to like ab pulldowns.

This movement is performed on your standard lat machine with the use of a single D-handle.

The Zercher squat has been one of the biggest secrets of powerlifters over the years.

I will admit it. This is one movement I discovered just screwing around in the gym.

These are pretty tough.

Place the bar on the floor or on the safety pins of a power rack.

I love this exercise. It’s a great rotational ab exercise that powerlifters and athletes alike should use.

Hold the collar of the barbell with both hands, interlocking your fingers for a good grip.

Lie down on the ground and have someone hand you the bar.

Hook a band underneath the power rack.

Loop a mini band to a power rack or other stable piece of equipment.

This is a great ab exercise. It works really well on a glute ham raise because of the curved pad, but if you can find another piece of equipment to do it on, by all means, get creative!

In the past two articles, we have given you ideas and progressions for strengthening your torso. As you know by now, strong abs isn’t all that is needed.

In this article, the second in our Torso Training series, we will cover rotational exercises that don’t specifically target the rectus ab.

What is torso training? Torso training is strengthening your body from just above the hips to just below the chest. Training your torso involves many movements, but can be done effectively in just a few minutes, 3-4 times per week.