Crossfit exercises
8K 0 03/11/2017 (last revision: 03/22/2019)
The Floor-Wipers exercise is one of the most effective abdominal exercises in functional strength training. There are several variations of floor polishers. Through regular training using this exercise, the athlete can effectively pump the upper and lower abs, as well as work out the oblique abdominal muscles.
In order to complete the floor polisher exercise, you will need a barbell. In rare cases, it can be replaced with dumbbells. The floor polisher requires the athlete to have good coordination of movements. Most often, this exercise is performed only by experienced bodybuilders.
Exercise technique
In order not to get injured, the athlete must perform all movements technically correct. Exercise is traumatic, try to work in tandem with a friend. Also, an experienced mentor can help the athlete, who will point out mistakes, and also insure. In order not to be injured, the athlete must follow the following movement algorithm:
- Lie on a bench press or on the floor.
- Take a barbell from racks or from the floor. The grip width is standard.
- Squeeze the sports equipment from your chest, and also fix its position. Keep your arms straight without bending your elbows.
- Keep your feet together. Raise them to the left and right of the bar alternately, and then lower them.
- Perform several repetitions of the floor polisher.
Barbell weight matters, but at first the athlete should train using an empty bar. Its weight should not be less than 20 kg. If this load is not enough, your shoulder blades will not be pressed tightly against the bench or floor and it will be difficult for you to stabilize the barbell during the exercise. Follow the correct technique for performing movements. You should work without errors. Intensive training will help you work your abs muscles well.
Complexes for crossfit
We bring to your attention training complexes for crossfit training, which include a floor polisher exercise.
