8 Unique Core Exercises for Triathletes
Sledgehammer 2-Hand Swing
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Long day at the office? Swinging a sledgehammer can help you relieve some of that stress. Grab the hammer with your right hand on the bottom and your left loosely farther up the handle.
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Swing down at the tire or target allowing your left hand to slide down the handle. Accuracy counts, try your best to hit what you are aiming for. Sledgehammer swings will build power, endurance, conditioning, and they are a fantastic core strength developer. 3-5 sets, 10-30 seconds each side.
Barbell Bus Driver Rotation
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Grab a barbell and wrap a towel around the other end. Anchor it into a bench or corner of the wall. Grab the end of the barbell with both hands and get into the starting position, shoulders retracted, core tight, knees slightly bent, weight on the balls of your feet.
Barbell Bus Driver Rotation con't
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Rotate the barbell to your right hip in an arc motion. Your left foot should pivot inward. As you improve with this exercise, you can add weight. The bus driver is great for building up your obliques. Do 2-6 sets, 8-20 reps.
Wheel Barrow Walk
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Want to feel like a kid again? Try doing wheel barrow walks. This is a power exercise that will build both upper body and core strength. You can get phenomenal results when you practice this on a regular basis. Remember when you walk, keep your head in neutral and core tight. You will feel your entire upper body engaged. If you do not have a partner, get a power wheel, strap your feet down and off you go. Do 1 to 4 sets, 10 to 30 meters.
Pallof Press With Rotation
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Position the cable or band at shoulder height. With your side to the cable, grab the handle with your right hand and take a step away from the cable—you should be at arm's length from the cable. Position yourself with your feet shoulder-width apart and core engaged. Now grab the cable with both hands and pull it into your chest. Press your arms forward while remaining tight throughout your core and keep your hips straight.
Pallof Press con't
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Twist torso away from the anchor point until you get a full quarter rotation. Return into the starting position while maintaining a rigid core and arms extended. Pull both hands back into your chest and start over. Do 2 to 5 sets, 8 to 16 reps each side.
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Build core and shoulder strength while helping to increase flexibility in the hips. For this exercise you can use a dumbbell, but a kettlebell works best. Grab the kettlebell with your right hand, bring it to your right shoulder and press it overhead.
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Set up your feet so they are about 45 degrees to your left, and kick out your right hip. Keep your right leg straight and bend over at the hips, trying to touch the ground with your left hand. Drive back up into the starting position and repeat. Do 2 to 4 sets, 5 to 10 reps each side.
Figure 8 to Hold
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This is a great full body exercise that has many benefits. Figure 8's will work your shoulders, arms, and back. But the main purpose of this exercise is to work the core. Grab a light kettlebell to start, get your body into a good position, back flat and core engaged. Starting with the bell in your right hand swing the kettlebell back through your legs switching hands behind you.
Figure 8 con't
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Now the bell is in your left hand, swing it around the outside of your left leg and drive up towards your chest, catching it with your palm. Repeat going the opposite direction. Do 2 to 4 sets, 30 to 60 seconds.
Running Man Sit-Up
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Lie on your back with your elbows bent at 90 degrees. Sit up quickly driving your left elbow towards your right knee.
Running Man con't
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Return to the starting position and repeat with right elbow to your left knee. This exercise should look like you're running. Do 2 to 5 sets, 10 to 30 seconds each.
TRX Kneeling Roll Out
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Set up facing away from the anchor point. Grab the handles with both hands and tighten up core.
TRX Kneeling con't
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Start leaning forward while keeping your arms extended, making sure to maintain a tight core or you will start to feel this exercise in your low back. Return into the starting position and repeat. Do 3 to 5 sets of 5 to 12 reps.