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This exercise is a total core exercise, an anti-rotation core exercise, a lateral core exercise and in Joe's opinion the best core exercise on the market. It is used to stabilize and strengthen the core in functional positions (kneeling / half kneeling / standing) and is especially good for people who need to be stable and able to resist rotation forces through the spine (fast bowlers, rowers, golfers, manual labour).
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set the band up (or cable at gym) so it will be perfectly horizontal at the starting position. Kneeling perpendicular to the band and at an appropriate distance from the pole (appropriate intensity), kneel up tall, posteriorly tilt your pelvis and squeeze both gluts to stabilise. Press the band directly out from your stomach until arms are straight. Hold this contraction for 5 secs, ensuring the stomach and core are stabilising and working hard to stop the arms/band pulling back toward the pole. Bring the band back to the stomach and rest for 5 secs, reset and repeat. Continue to fatigue.
Special Notes
Start with the kneeling version and then progress to the half kneeling version (outside leg up) which is harder as the base of support is less stable. A standing version and other variations on this exercise may be introduced by your physio if appropriate going forward.
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