The muscles in your trunk (aka core) help brace, support and transfer force between your limbs. For mma fighters, this can help you maintain posture and transfer force in a takedown, strikes and submissions. This is a common weak link for many fighters, so in today’s video we are going to showcase a handful of ab exercises that isolate the core musculature. These would typically be done toward the end of a workout to strengthen the midsection, after we’ve performed our primary lifts.
Ab Workout for MMA Fighters
Power Wheel Roll Outs
Knees on the floor, hands on the wheel, curl your feet off the floor, stay straight from the top of your head to your knees, keep shoulders down and back. Only roll out as far as you can with perfect technique.
Stand in a good athletic position, route your feet into the floor, then simultaneously push and pull the two barrels. Do not allow the hips to shift side to side.
Pick up one kettlebell or dumbbell, stand tall and do not allow yourself to shift or lean to one side. Stand, march or walk for distance.
Lateral Sandbag Drags
Assume tall plank, feet apart, then slowly drag the bag laterally, underneath the body. Do not allow your hips or legs to shift or rotate.
Please remember that core training or ab workouts are simply one piece of a bigger puzzle. Any time that you squat, hinge, lunge, push, pull or carry heavy loads, your core muscle are forced to participate. The ab workout above is one example of the exercises I use with my athletes in the garage. There are many variations, so keep learning, try em out and we’ll continue to evolve together.
Corey Beasley has been helping people get in shape and compete at their best for over 20 years. He has worked in small training studios, large corporate gyms, traveled to people’s homes, opened a couple gyms, taught certification courses/workshops and is the founder of Fight Camp Conditioning. Corey has experience working with wrestlers, jiu jitsu players, mma fighters and other combat athletes…from kids to aging adults.