Training Obliques
By Fitness Atlantic Writer: Brian Cannone

The obliques are very important to train for anyone interested in improving their performance and as an injury prevention tool. As we mentioned in an earlier article, the obliques are responsible for rotating and bending the trunk. They add an important component to trunk stability by increasing the tension produced in the abdominal region. They also help with the body's transfer of power with most activities involving the upper and lower body.

Very few activities are performed in a linear fashion involving no rotation. This is the case when performing seated chest press, where the arms move in and out, parallel to the floor, with very little other upper body movement. Contrast this to day-to-day activities such as walking, getting out of bed, and getting things out of the trunk. Most daily activities, and all sport activities involve flexion and rotation of the trunk. It now becomes evident that training the muscles that assist with flexion and rotation are going to help live a more comfortable and agile life. Injuries to the low back happen over time with persistent, repetitive trauma. Often and twist and lift motion is the final straw that causes debilitating injury.

While it is important to use the obliques in a strict fashion (such as angled crunches), it is more important to involve them in a more dynamic action where multiple demands are placed on them. A solid core creates a stable base for other actions to occur. Think about a ball being thrown where the power generated by the lower body is transferred to the throwing arm via the trunk. The trunk is dependent on the obliques and other core muscles to create the stability and to wind and unwind as the transfer of power occurs.

Having an understanding of the anatomy and actions of the obliques allow us to create effective exercises for that region. The focus needs to be on flexion and rotation. Because these motions can put the back at risk for injury, care must be taken when performing them. All moves should be under control and performed after a thorough warm up.

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1. Single Sided Weighted Exercises: perform various lifts while raising only one weight at a time. This will cause the entire core (and obliques) to fire in order to stabilize the trunk and prevent unwanted movement. Try lifting a barbell overhead by only holding it with the right hand. Hold the barbell in the middle and have it run perpendicular to your chest instead of running parallel to your chest as is normally done. Include a mini squat to overhead press, or lunge to press. This press can also be done while balancing on one foot. Try lifting with the right hand and balancing on the left foot, and then left foot and lift with left side. There are multiple muscles at work here, including very functional ab training.



2. Standing medicine ball twists: stand back to back with a partner and rotate as you pass the ball around your body. You will be making a circle around your belly with the ball. This can be varied by incorporating angles. You pass the ball to your partner over your left shoulder, and then get it back from your partner down by your right knee.



3. Rear delt and backward lunge: Set up a cable so it is overhead. Face the cable so that it is outside your left shoulder. Grasp the handle with your right hand (you should have to cross your body to do this). Perform a rear lunge with the left leg as you simultaneously bring the cable back into a rear delt exercise position. Try to twist the body toward the right at the end of the exercise to further engage the obliques. As with the single sided weighted exercises, you are working many muscles here, so be sure to focus on firing the obliques.



4. Wood-choppers: Imagine yourself as a lumberjack wielding a heavy ax that you will be slamming down on a piece of wood. Take both hands up at angle above your right shoulder, ensuring you get a full stretch of the torso. Now bring your ax down towards your left foot. This can be done with the feet shoulder width apart or with the left foot slightly behind you (if you are starting up and to the right). Again, the focus is to create the movement using the obliques. The difficulty can be increased using resistance from a plate, ball, or cable machine.

If you want to find out how other Fitness Atlantic superstars train their abs?
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