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How To Do Drop Training For The Core


Filed Under (Fitness, General) by Rick Kaselj

Hey, I hope you are doing great.

I wanted to share with you a unique core training exercise that my friend Dean Somerset sent me. The exercise is called Drop Training.

Take a look down below so you’ll get to know what drop training is and see if it will help you out.

Take care!

~ Rick


Now, let’s get some fun stuff going on. Let’s work into a little bit of drop training. Drop Training is awesome.

Who wants to do some drops?

This is where you start getting reactive, but we try to think of it as a reactive plank or a reactive hold.

How To Do Drop Training For The Core

CLICK HERE to watch the YouTube video.

I want you to grab onto those handles and get into a row position and I am going to hang onto your feet.

The key on this is the person has to be able to think about what is going on, react to a change of the stimulation, and be able to position themselves so they are able to lock down really hard without falling into one direction or another.

I want you to grab the handles. You are going to come forward until your shoulders are right underneath the pole and I am going to take your feet. Lift your feet up. I want you to pack your shoulders. The goal on this is I will let go of your one leg and you have to stay solid so no rotating and no dropping, nothing.

TRX Drop exercise

TRX Drop

It is just like a magic trick, I will remove my hand and nothing happens. You can’t anticipate because where my hands are right here if I feel his weight more in my one arm than the other, guess what arm I am going to drop. Again, breathe, pack your shoulders, hips up, and get tight.

We can do a variation of that from the front or from the back. We can use a bench or a push up. Go to a push up position with my hands holding your feet kind of a wheelbarrow stance.

Push Up Drop Exercise

Push Up Drop

Same concept, don’t have your feet quite so wide. You need a lot of back strength and a lot of abs strength. All I am doing is trying to set it up so he doesn’t know what leg I drop when I drop it.

We can do that a couple of different ways. We can do an upper body or a lower body, whatever we want to do. But a drop is a real cool exercise because it doesn’t take a lot from a person to do and I can feel around what is going on. When I feel something is quite not level, done. It’s like a trust exercise going wrong, so you are leaning back on me. But at the same time he’s got to react to that change and be able to pull it right back right in.

How many contact supports do you think will benefit from something along that line?Every single one of them. Why? Because you don’t know when you are getting hit half of the time you go to react to it.

Go ahead and partner up and grab some of these TRX’s. I want you to try a couple of those drops if you are feeling confident in it.

If you are looking for a core training program with cutting edge techniques that you can use to help improve your health and performance and have the strongest core possible, then check out this Advanced Core Training program here:

Advanced Core Training

Dean Somerset


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