(Originally posted Jul 5, 2013)
Vladislav Rigert and Dmitry Klokov show a killer isometric posterior chain exercise.
Probably the best plank variation I have seen so far.
Lay sideways on a bench and have a partner (preferably Dmitry) put 50kg plates on your back and legs.
A youtuber translated what Dmitry said:
This exercise activates small muscles around your spine and prevents injuries. Also builds strong back. In the end Klokov says that Vladislav has crazy pulls and beats him in deadlifting exercises, because he’s doing that stuff with up to 100kg.
Name suggestions? Weighted Superman Holds?
Your Suggestions so far:
- Siberian Seesaw
- Klokov Cantilevers
- Tiger Hold (“after Vladislav’s orsum t-shirt!”)
- Perpendicular Lying Bench Plate Holds
- Cross-Bench Weighted Plank Hold
- Weighted Anti-Flexion Back & Leg Holds (boring but descriptive)
- Kremlin Caterpillar
- Swole Back Destroyer
- Russian Holds/Planks
- Rigid Russian
Update 07.02.2014: Ilya Ilyin does it too.
Update 05.03.2015: Apti Aukhadov recommends it too.
tiger hold…after vladislav’s orsum t-shirt!
Perpendicular lying bench plate holds.
Weighted anti-flexion back & leg holds(boring but descriptive).
Cross-bench weighted plank hold.
Superman dat hoe
hahahahahahaha this is pure GENIUS!!! I vote for either Tiger Hold or for Siberian Seesaw
Jay Blais says
Swole back destroyer
Andrew Camillo says
the “Rigid Russian”
ok guys, i rly love this exercise.. but… what scheme do u prefer? how many reps and how long to hold/pause
pls help me out w this 🙂
Weighted arch hold.
This is basically the arch body shape with assistance from weights.
Nicolai Engelstock Mainz says
Weighted Superman Hold would be the most specific, although it could have a cool nickname as well. I like the “Siberian Seesaw”, even though it doesnt have any relevance to the exercise at all 😀