Exercise lumberjack on the block, with a weight and a dumbbell: work on the press

Exercise lumberjack on the block, with a weight and a dumbbell: work on the press

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The material was prepared by the site team with the support of our experts: athletes, trainers and nutrition specialists. Our team. .

Over time, exercises for the press with its own body weight become less effective.

This is due to the adaptation of muscles to training. In order to “push” further development, it is necessary to increase the load with the help of weights. We offer to disassemble an unusual strength element for working through the abdominal muscles - the "lumberjack".

Exercise lumberjack on the block, with a weight and a dumbbell: work on the press

Benefits and contraindications

Unconditional plus exercises - a comprehensive training of the abs muscles: straight, lateral and oblique. The element also indirectly works on the iliac-rib muscles and lumbar.

The stabilizers when turning the body are:

  • extensors of the back;
  • widest;
  • deltoids;
  • triceps.

Other advantages of the "woodcutter":

  • increase in the "explosive" strength of the muscles of the central part of the body;
  • weight reduction (when used in weight loss programs);
  • strengthening of the small muscles responsible for coordination and balance;
  • development of mobility of the shoulder girdle;
  • formation of a beautiful relief of the press;
  • improvement of posture.

Lumberjack exercises are not recommended for the following diseases and conditions:

  • recovery from abdominal surgery;
  • spinal injury;
  • damage to the shoulder joints;
  • abdominal hernia;
  • pregnancy.

Technique and recommendations

To begin with, we will analyze a common execution technique - the “woodcutter” on the block. The exercise uses a crossover simulator:

  1. Fasten the D-handle to the cable of the upper unit.

  2. Grasp it with both hands and take a step back.
  3. Turn sideways, the cable should be pulled, and the weight slightly raised.
  4. Keep your arms straight.
  5. Exhale and gently pull the handle obliquely to the opposite thigh.
  6. On inspiration - return to starting position.

  7. Make the required number of leads down, then stand with the other side and repeat.

Recommendations :

  • When performing, keep your back straight, do not lean forward.
  • Both phases of movement should be controlled, do not allow sudden jerks down and quick leads.
  • At the lower point, bend the supporting leg slightly (the one to which you pull the handle), turn the other limb inward on the toe.
  • During the approach, keep the muscles of the press in a light tension.

  • During leads, do not bend your arms. Otherwise, the load will shift from the abdominal muscles to biceps and triceps.

Perform such a number of turns on the block, in which you will feel muscle failure at the end of each set. Experienced athletes do 3-4 approaches for 12-15 reps.

Species

We have examined in detail the classical technique.

Now consider other options.

"Lumberjack" with a weight

Exercise can be done with a dumbbell or gymnastic ball. Technique:

  1. Stand straight with your feet slightly wider than your shoulders.
  2. Grasp the handle of the weight with both palms and lower it in front of you.
  3. Inhale, twist the body to the right.

  4. At the same time, bend your legs and bend slightly until the projectile touches the floor.
  5. Exhale, rise and rotate the body 180 °, lifting the weight above your head.

"Lumberjack" with a bar

Technique:

  1. Remove the bar from the racks and put it one end to the corner.
  2. Throw pancakes at the other end.
  3. Raise the loaded edge to chest level.

  4. Spread your legs wider than your shoulders.
  5. Exhale and twist the body to the right.
  6. Simultaneously, lower the edge of the bar to the right knee and turn the left foot inward.
  7. On inspiration, rise to the starting position and repeat the other way.

Reverse "lumberjack"

The element is executed in the crossover:

  1. Fasten the lower block to the cable rope handle and grab it.

  2. Stand back about a meter and turn sideways.
  3. Keep your hands near your thigh with the cable taut and the load slightly raised.
  4. Exhale and pull the handle diagonally upward.
  5. Simultaneously, rotate the chassis to the side.
  6. At the top point, freeze for a second, then on inhalation return to the starting position.

When doing this, do not bend your elbows, and keep the press energized.

"Lumberjack" on the knees

Thanks to this technique, leg muscles are excluded from work, the emphasis is shifted to the abdominal press:

  1. Grasp the D-handle fixed with both palms to the upper cable of the block simulator.
  2. Stand back a meter, turn sideways and kneel down.
  3. Exhale and twist the case to the side, at the same time move the handle diagonally downward.
  4. On exhalation, return to the starting position.

If it’s hard to keep your balance while kneeling, put your foot forward (the one closer to the trainer) and bend it at a right angle. This type of exercise is called a lumberjack.

The considered elements should be done for 3-4 sets of 12-15 repetitions. If your goal is losing weight, increase the number of movements to 20 in each set and increase the intensity of execution.

Application in training programs

"Lumberjack" is aimed at the development of abdominal muscles, which means that the element is most often placed at the end of the session in combination with other exercises for the press.

As an example of the use of the “woodcutter”, we give the “full-body” training scheme for beginner athletes:

  1. Warm-up: 10 minutes of cardio (exercise bike, jump rope, orbitrek).
  2. Squats in the Smith frame - 3x8-12.
  3. Lunges forward with kettlebells - 3x8-12.
  4. Bench press - 3x8-12.
  5. The layout of the dumbbells on the bench - 3x8-12.

  6. The thrust of the bar to the belt in an inclination is 3x8-12.
  7. "Lumberjack" in the crossover - 3x12-15.
  8. Crunches in the Roman chair - 3x12-15.

The classic version of the “woodcutter” exercise can be performed not only in the fitness room in the crossover, but also at home. For classes you will need a sports shock absorber.

The skier’s expander is best suited - a single tubular elastic with a soft cuff at the end.

Firmly fix the end of the projectile at the required height and perform “chopping” movements on the press. In home training, we recommend combining the “lumberjack” with other isolated elements for the full development of the abdominal muscles.

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Exercise lumberjack on the block, with a weight and a dumbbell: work on the press

FitNavigator.

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The material was prepared by the site team with the support of our experts: athletes, trainers and nutrition specialists. Our team. .

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