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The hardest cores are built from the hardest core exercises, and in this case we’re focusing on building your core stability. Many people overlook the fact that the core muscles involve much more than just the abs. In fact, all of the muscles that connect to the torso (which include your hips and shoulder girdle) are integral to completing the core picture and maximizing the strength of the abs.
In this video, I show you one of the hardest core stability exercises ever and a modification that you can do to make it easier if you aren’t quite ready for the challenge. By presenting you with an anti rotational stabilization exercise, I can show you just how hard the core muscles can work without even having much movement in them.
The hover renegade row is something you can do with a pair of kettlebells and a bench. The setup for the abs and core exercise is pretty straight forward. Place your feet up on a bench behind you and grab hold of a pair of kettlebells that are on the floor out in front of you. Your shoulders should be directly over the kettlebells for maximum stability of the shoulder girdle and balance. You may want to spread your feet out a bit to increase your base of support and improve your balance during the exercise.
Begin by tightening your core and trying to lift one of the kettlebells off the floor without letting your trunk rotate to the side you are lifting. You actually don’t want to let the torso rotate at all if you want to really work the anti-rotational core exercise component of the movement. The weight I’m using here is 40 pounds per hand which makes this very difficult to lift but doable. Try and select a weight that is similarly challenging for you.
You want to be sure that you move slowly so you can safely grab hold of the kettlebell each time. If you lack the core strength or stability to do this movement properly, regress a bit and start by just lifting your hands off the bells instead of picking them up. This three point plank position will be very challenging if this is the first time you have done it.
Build up your core and abs strength gradually until you are ready to lift the kettlebells without rotating your torso. See if you can complete at least 10 to each side and then slowly increase the weight you are using to keep the core stability challenge difficult and results producing.
If you want to look like an athlete you have to train like an athlete. Every athlete knows that the core is worked in many ways that don’t initially seem obvious. Anti-rotation, stability, and overcoming inertia to be able to generate strength from a mechanical disadvantage (as seen here in this exercise) are all key components of killer core strength and power. Start training like an athlete at with the ATHLEAN-X Training System.
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