Q. Strong fella! I'm sick of crunches. Can you help me put together a new core workout?
The only crunches I know of are Captain Crunch and Nestle Crunch Bars, and neither of them will get you a ripped core. Watch out for the Captain Crunch: It kills the roof of your mouth!
You want a killer core workout, Supertraining style? Careful what you wish for, big son - you may regret it, and you just might get it! Get ready to build a burly core with some super-charged planks.
Chain Gang Planks
Have a partner pile up some chains on your back, or some 45 pound plates, while you're doing a plank. Hold for 1 minute with about 100 pounds, strip some weight, and then hold 50 pounds for another 30 seconds. Superset that with 5-to-6 reps of one-arm barbell deadlifts -- 95-to-155 pounds should do the trick -- and boom, you've got a core-crusher. Rest, recover, and repeat this sequence 4 times.
- 2,500+ expert-created single workouts
- 3,500+ how-to exercise videos
- Detailed workout instruction
- Step-by-step workout tips
- Training at gym or at home
Already have a Bodybuilding.com account with BodyFit Plus? Sign In
This exercise was made popular by Ed Coan, the greatest powerlifter of all time. It will build a strong core for pulls and squats. Try doing these from a rack. The feeling is much different and allows for greater isolation of the obliques.
If you're a real sick b@stard, you can try this superset in between a conditioning drill, like lunges or sled pulling. The extra work done by your diaphragm will make the ab work even more insane.