Military Off Duty, Army Health, military fitness, army physical fitness - Army Times

Who needs sit-ups?

You can't dead lift 600 pounds if your abs aren't strong, but you will never see a 600-pound dead-lifter doing crunches and sit-ups.

Both exercises have a long history in our military, but dead-lifters know something most in the military do not: Isolation exercises are the wrong way to develop abdominal muscles.

Abdominal strength is the result of proper training in movement patterns. The abs, as the supporting cast, will develop alongside the rest of the muscles.

Isolation exercise leads to a collection of body parts, not the integrated fighting unit we need to succeed on the battlefield.

There are two excellent drills to get started on this quest — standing weighted arm raises and the "hot potato."

Standing weighted arm raises

Standing weighted arm raises challenge the abs from a static standing position.

Select one or two light dumbbells (5 to 15 pounds.) and stand with your feet shoulder-width apart. Brace your stomach as if for a punch. At the same time, squeeze your glutes and tuck your pelvis under and forward — this is essential.

Squeeze the handles hard and hold your body very tight. Exhale tightly, making a hissing sound as you lift the weights with locked arms out in front of you to shoulder level or straight above your head. This movement must be done slowly and under control with maximum tension. Lower the weights to the starting position with the same breathing and control. You will feel the burn immediately.

Now raise the weights with locked arms to the side to shoulder level or above the head with the same breathing and tension. Lower in the same manner.

Perform three to five sets of three to five reps each. Relax and breathe between sets for about one minute.

For a more advanced version, lift the weights above your head to the front and lower them to the side. Then reverse the movement.

The hot potato

The hot potato places a more dynamic load on the muscles.

Hold a medicine ball or a kettlebell hand weight (picture a cannonball with a handle) in one hand in the "rack" position — the weight at your shoulder, your arm tight to your side. Stand with your feet shoulder-width apart and maintain the same ab and glute tension as above.

In a slow, controlled motion, transfer the weight to the other hand and repeat. You should feel your abs fire to accept the weight.

Next, gently toss the weight from hand to hand, starting with your hands close together and moving slowly farther apart — no more than 12 inches. Add weight to increase the difficulty if desired.

This drill can be done for many reps. The general guideline is to rest when your form begins to deteriorate. Three to five sets is a good goal.

Nate Morrison is an Air Force pararescueman staff sergeant. He is a military fitness expert and founder of the online magazine www.milfitmag.com.