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

Men's Health (UK) - - Contents - PAIN-FREE MOVE­MENT PRI­MAL CORE STRENGTH YOGI FLEX­I­BIL­ITY

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.

03 PUNCH-UP

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.

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