Do Static Holds!!

Static holds are heavy holds done whilst stationary. The reason I love them is because they train the core in a 'functional' way. Holding on to a heavy weight is a great way to strengthen your bracing, as well as adapt you core to not bend under pressure. This is the best way to train the core for something like a back squat...or an olympic lift...or any strongman event. 

Static holds include suitcase holds, front rack holds, zercher holds, pallof holds etc. All of these target the core and the obliques in a different way, but they still provide the heavy core strengthening which is absent in typical core exercises. Are these similar to loaded carries? Somewhat. Loaded carries also target the core. However, since we are standing still in static holds, we can use slightly more weight as we don't have to worry about actually moving our legs, and thus the core will be targeted more efficiently. 

Static holds probably won't be very conducive to hypertrophy given that there is no eccentric. However, what they will do is teach trainees how to brace the core properly, which is an INVALUABLE skill for any trainee looking to increase their strength on the compound lifts. This 'teaching tool' aspect is why I even recommend these static holds for beginners. Just keep in mind that these exercise will only provide optimal results if you focus on posture and muscle activation. Loading up a ton of weight here will only lead to injury rather than solid gains.

I categorize these static holds into 4 categories:

• A heavy anterior hold: This includes holding weight in front of you or on you ie. front rack holds, zercher holds, barbell holds. These will target the entire rectus abdominis musculature, as well as provide some potentiation effect to squat variation. Just focus on bracing the core and breathing rhythmically/normally so you don't die. 

Chinese weightlifter Tian Tao performing heavy front rack holds to improve his front squat and nervous system potentiation. 

• A unilateral hold: This involves holds with only one hand. The best unilateral hold is the suitcase hold. With this exercise, focus on keeping the torso upright and neutral. The back muscles and obliques will have to work really hard to prevent yourself from collapsing. 
• An overhead hold: This is when you hold a heavy implement over your head. This will challenge the hip and core stability and strength as well as shoulder mobility. You could also do overhead holds unilaterally! I recommend you set up in a squat rack so there is no danger of dropping the bar. Waiter holds are also a great overhead hold variation. 
• Planking variations: There are many planking variations, which include side planks, superman planks, bird dog planks and regular front planks. There will target aspects of anti extension mainly, but also some anti-lateral flexion is well with side planks The point here is to go heavy; using your own bodyweight will eventually become easy, so add weight via a backpack or weight vest.

With all of these static holds, I recommend 3-4 sets of 30-60 sec holds (per side if applicable). With the planks, you could go up to 60-90 secs at a time. 

If you have any questions, please leave them in the comment below!

- Hawtsauce