"This is a blog that I have created to share valid and researched fitness information. It is a mix of what I know, have learned, and what I find will work for most people that are looking to improve their strength, endurance, weight and overall health." - Jeff Horgan, MS, ATC, PES, NASE
Friday, May 11, 2012
Exercise of the Day: Floor Wipers: 05/11/2011
Exercise of the Day: Floor Wipers 05/11/2012
Everyone is looking for that perfect abdominal exercise that will do everything. Well, my friends, a perfect exercise really doesn't exist. However, there are some abdominal exercises that can work multiple areas at one time. Some are traditional abdominal exercises and some are functional. Today's exercise is a combination of both, and will leave you feeling accomplished and worked.
Floor Wipers is an advance exercise and you should have a partner to assist you if you are new to the exercise, have any shoulder issues, or are unable to perform a bench press with weights.
*****At no point in this exercise should you arch your back or press your back into the ground to perform the exercise. Keep your back in a neutral position.
This exercise will focus on:
Shoulder joint stabilization
Trunk and core stabilization
Core strength and motion in multiple planes
Olympic weight lifting bar
Weight plates (45 is the desired lbs unless you are using Olympic Rubber Plates due to relative size, if using lower weighted metal weights than use blocks to life the weights of the ground)
Platform (aerobic steppers or blocks), if desired
Place desired weights on Olympic bar
Secure the plates with a weight clamp
Place bar with weight on blocks, if desired (desired for those with shoulder issues or concerned about safety)
Get underneath the bar
How to do the exercise:
Once under the bar place arms in a comfortable shoulder width position to lift the bar off of the floor or blocks
You can also have a partner place the bar into your hands once your are on the floor
Neutral position is with the bar place directly over your shoulders with your hands placed slightly outside the shoulders and the bar parallel to the ground
Bring both feet to one of the weight plates
Return to neutral
Bring both feet to the other weight plate
Return to neutral
Congrats, you have performed one repetition
When finished lower the weights to the floor or blocks
Get out from under the bar
If you are lifting the bar from the floor you can roll the bar back past your head with your head turned to either side.