PRESS RESET ON BACKACHE
Combine strength and mobility with the BEAR ROW CRAB PRESS. It’s the primal route to clawing back some core power and perfecting your posture
Undo any desk-related damage and build core strength with the bear row crab press
Sit up straight and take note. Today’s desk-bound office culture has caused an epidemic of rounded shoulders and hibernating core muscles that now contributes to 8.9 million back-pain-related work absences every year. Which is a pain in the arse. Thankfully, the bear row crab press will tear up your sick note. “This move is ideal for challenging your stability, range of motion and mobility,” says strength specialist Richie Norton of the Strength Temple. It opens up your hips and shoulders and switches on the glutes and core muscles you need to stabilise your pelvis. Plus, it will set you on course to six-pack abs.
Norton suggests practising the exercise before adding weights. “Having the control to transition through the movements is key to ensuring you benefit fully,” he says. “Results will come with consistency and good form.” Deploy this exercise before your barbell workout. Not only does it boast stand-alone benefits, but by opening up joints and igniting muscle fibres, it will improve your performance when you’re staring down the barrel of a grisly strength session. Complete three sets of 12-15 reps on each side to enjoy powerful, pain-free results within a month. Tell your boss it was our pleasure.
01 TABLE TOP
Grab a dumbbell in each hand and rest on all fours. Your shins should be horizontal, with your toes and the dumbbells supporting your weight. Brace your core and hold tight.
02 GET TWISTED
Row one weight to your chest, keeping your elbow tucked in close to your side and retracting your shoulder blade. In a smooth motion, kick one leg over the other and rotate your core to face the ceiling.
In this position, your heels and a dumbbell form a three-point platform, testing your stability. Brace your core, ready to extend the other dumbbell slowly at your chest directly above you.
04 SWING LOW
Pause for a beat, then lower the weight under control, keeping your body still. Reverse the move back to the start. Reset your position before repeating on the other side. Now, back to it.