Lateral core variation #4. This variation is a hybrid because the initial press-out requires using the core to resist rotation, and then the move to overhead shifts the stress to the lateral core to prevent leaning toward the cable column.

Before pressing out, set-up by pushing your knees through the ground and reaching your head tall. Maintain this position and pressure as you move the cable. Many people can’t get their arms fully overhead, so only go as far as you can without arching your back or losing height.

Typically performed for 3 sets of 6-10 reps. Progressed by adding load.

Feel free to post any comments/questions below. If you found this helpful, please share/re-post it (and tag me) so others can benefit.

To your success,

Kevin Neeld
SpeedTrainingforHockey.com
HockeyTransformation.com
OptimizingAdaptation.com

P.S. If you’re interested in how core training fits into a hockey-specific training program, check out Ultimate Hockey Transformation.

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Lateral core variation #3. This one only requires a bench. You can have a partner hold your legs, or just loop your feet under the edge of the bench. Set-up with the top of your hip at the edge of the bench.

Unlike many other variations, this is a great option for athletes that are “upper body compromised” (i.e. have a shoulder or other upper body injury).

Same goals as the previous 2 – stay tall; should have a straight line from your ears through your shoulders and hips. Try to stay “square” to straight ahead (e.g. don’t let your shoulders fall forward or back).

Typically performed for either 3 sets of 8-12 reps or 3 sets of 4-6 5s holds. This can be progressed by holding a weight plate against your chest or reaching hands overhead.

I would say this is harder than it looks, but I had a full body quiver going out of the gate…so it’s exactly as hard as it looks.

Feel free to post any comments/questions below. If you found this helpful, please share/re-post it (and tag me) so others can benefit.

To your success,

Kevin Neeld
SpeedTrainingforHockey.com
HockeyTransformation.com
OptimizingAdaptation.com

P.S. If you’re interested in how core training fits into a hockey-specific training program, check out Ultimate Hockey Transformation.

Enter your first name and email below to sign up for my FREE Sports Performance and Hockey Training Newsletter!