IN FOCUSBIG INTERVIEW
TO THE CORE
Build a solid foundation fit for Hollywood with
elite stunt performer Bobby Holland Hanton’s
core-strength staples
hether he’s leaping off buildings or fi ghting to the death,
Hanton’s main focus is building a strong core and solid
total-body conditioning to enable him to take on any
challenge thrown (sometimes literally) his way. But far
from being the reserve of elite stunt performers, a strong core is
something everyone can benefi t from: providing a stable base for
improved strength and performance in all areas of training.
Convinced you need to work your core more? Try any one of
Hanton’s go-to movements shown here. You can do one on its own,
or pair them together for a complete circuit.W
MEDICINE BALL WOOD CHOPS
Rotational movements are sometimes overlooked in
exercise programmes, but their ability to build strong
oblique muscles and whole-body stability is second
to none. Hanton’s medicine ball wood chop combines
rotation with a squat and overhead press, resulting
in one of the most effective core exercises around.
Although a medicine ball is preferred, this exercise
can also be completed with a dumbbell (held
sideways) or kettlebell.
This is a variation on the traditional wood chop. You
will need a medicine ball or other heavy weight.
Begin standing, legs hip-width apart and holding the
ball in front of your chest.
Raise the ball straight above your head, then bring it
back down as you squat and tap the ball on the ground
to the right of your body.
Raise back up to the starting position then complete
on the other side.BEAR CRAWL
While kettlebells, dumbbells and medicine balls are useful tools when it
comes to completing a well-rounded program, sometimes your own body
is all you need. Crawling exercises are used to build whole body strength,
balance and coordination. Additionally, the bear crawl is performed at speed
to increase the amount of energy burned.
From a squatting position, your feet slightly wider than your shoulders,
place both hands on the ground so your body forms a kind of table – resting
on your toes, your knees hovering above the ground and your back fl at.
From here, crawl forward on your hands and toes, with your feet and
knees kicking out a little wider than your hands to generate speed.
Then push backwards on hands and toes to return to the start.