While I might not still be back to 100%, I'm healthy enough to compete bench only. Therefore, I am currently in meet prep, where I will compete at the APF/AAPF Summer Bash on July 29th, 2017. I'll be competing the 132-lb. weight class, multi-ply, where I look to bench press 500+ pounds, yet still mending my low back issues.

For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com

If you had to ask me what the most undervalued "core" movement is (P.S. I detest that word), I'd say Wall Press Abs, through and through.

Everyone wants to talk about breathing and bracing, and yet, the best exercise I've found to not only teach these things, but also help improve the trunk stability (this is MUCH better than that "c word") are wall press ab variations. They are tough even for the strongest of people. This is definitely a movement that is quality over quantity. Some key points you might want to keep in mind after you watch the video:

  • Emphasize tempo and control
  • Keep back (from tailbone to head) flat on the floor
  • Press into the wall/object to keep the lats turned on
  • Rotate your pelvis towards your face (posterior pelvic tilt)
  • Breathe with your diaphragm
  • Pick a variation that applies to your current level/needs

If you've got any questions about this, feel free to let me know.

[youtube=https://www.youtube.com/watch?v=CMhpA6syBAg]