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Hi, I'm David Weck. Today, I'm going to teach you an incredibly powerful core exercise we call the Horizontal Heisman. The key to this core exercise is at the heart of it, it's Rotational Movement Training. We're training you to create this side bending rotational power through the core, all the way from the lats to everything inside, that gives you better athletic power in all things that you do - running, jumping, throwing, hitting, punching, it's all taken care of here for a unbelievable foundational core exercise.
So, the way that I'm going to do is, I'm going to setup on this horizontal line. My shoulders, my hips and my heels are all in a line. I'm going to take my elbow and I'm going to try and bring it to my back pocket on the same side. So, what I'm doing, I'm side bending to drive this elbow down, and once I get it nice and low, I'm going to compress the dome as hard as I can, dropping the shoulder back and down as I lift the hip up and forward. I'll show you what it looks like.
So, I come down in, I create that angle. My head is in alignment with that foot with the side bend. I'm driving into the dome as hard as I can and I flex this knee up, and I'm trying to drive my knee as high up 'this' way, and as high up 'this' way as I possibly can as I compress full force into that dome. And then I keep the compression, and I simply extend and flex, extend and flex through that position. From extending and flexing through that position. You can create another progression of this exercise where you take a weight in the opposite hand, create that same compression and side bend, bring 'this' up, and reach that up nice and far. And then 'here' and 'there'.
Now, the key to that exercise again is it starts to pattern this ability to side bend rotate. So, this shoulder comes down and back. This hip comes up and forward, and I have this incredible force transmission that gives me better throwing, gives me better punching, gives me better hitting, gives me better running and jumping. That Horizontal Heisman, you can obviously do it on both sides [Non-Dominant Side Training], is one of the most powerful core exercises that you can do because of its functional carry over to rotational power. It's the heart of Rotational Movement Training and targeting our core exercise(s) for that purpose.
That's our Horizontal Heisman.
