The #GarhammerRaise
One of the #MostPotentAbdominalExercises ever. If it doesn't look hard...trust me it is.
There are a few ways to execute the Garhammer, I will break it down in the notes below, but note the video is a more difficult version, not where most should start. Sadly, there are a thousand modifications and variations of performing the Garhammer, in the notes below I have outlined a great starting point for most.
☑Stage 01 - The lying reverse crunch -Lie on the floor with your hands arms and hands flat on the floor at your sides. Hold both your knees and hips in 90 degree angles and start the exercise by pulling your knees towards your chest and slowly lowering back to the starting position. Avoid any excessive swinging or momentum and focus the contraction on the abdominals.
☑Stage 02 - Flat bench reverse crunches -Lie supine ona flat bench and with both hands hold the bench under your head for support. Hold both the hips and knees at 90 degree angles and in a controlled manner pull the knees towards the chest and slow lower to starting position with a strong and concentrated effort to do so with the abdominal muscles. ✔Variation 01 - rather than simply moving the knees to your chest, attempt to move the face of the patella to the point of your elbows, increasing difficulty and ROM substantially. ✔Variation 02 - Rise the head of the bench by sacking it on blocks or plates to create an incline, which will move mean old Mr. Gravity against you.
☑Stage 03 - Hanging Garhammer -Hang with a pronated grip from pull-up bar with a tight upper back and abdominal cavity. Place both the hips and knees in 90 degree positions and slowly pull your knees towards your chest with a focused abdominal contraction. Slowly lower to the 90 degree starting position and pause for control before repeating another rep. ✔Variation 01 - to add difficulty and increase leverage on core musculature, when at peak height of knee raise, straighten the legs and lower to a l-sit. This will increase the leverage and create a loaded eccentric repetition and thus enhance the effectiveness and contraction strength of the exercise. (last two reps in video) ✔Variation 02 - This is the #Video version. This is not actually more difficult, but an easier progression - use hanging elbow cuffs for support. This will remove, what is for most, the limiter of this exercise - the grip, lat contraction, and upper back stability. This will allow for a greater isolation and ability to extend the set to maximize "core" isolation. (first 4 reps in video)
This is a great challenge exercise and a great exercise to add to your post training abdominal routines...give it a whirl and let me know how it goes.
#LivingBetterLivesThroughStrength #SynergyStrength #Abs #CoreTraining #YXEFitness #Garhammer
