Hard Style Abs by Pavel Tsatsouline

Author:Pavel Tsatsouline
Language: eng
Format: epub, mobi, azw3
Publisher: Dragon Door Publications
Published: 2012-03-25T16:00:00+00:00

These Hardstyle subtleties may take you awhile to master but they will pay off big.

The third step is attempting to “break the bar”, as taught in The Naked Warrior, to get some external shoulder rotation and to fire up the lats and other “armpit muscles”. Another cue meant to accomplish the same goal is trying to “make the elbows face each other”. Of course, unless you have been worked over by a BJJ champion, it is not possible. But the intention will recruit the right muscles. Do not let your hands move or elbows flex when you are “breaking the bar” or “making the elbows face each other”.

The fourth action is squeezing your arms together to activate the pecs as if you are crushing an old-fashioned Bullworker device. Masterfully engaging the chest in “pulling” exercises is one of the secrets of gymnasts’ awesome upper body strength. If you take a few minutes to ponder the direction in which the pec major pulls, it should no longer surprise you.

Perform all of these actions as you are Hardstyle breathing and tensing your abs, your glutes, your legs. If you do everything by the book, by the end each rep your body will feel like a solid block of wood, every muscle from your toes to your hands linked in an unbreakable chain. This is Hardstyle.

Practice hanging Hardstyle breathing for 5-10 sets with plenty of rest in between. After a few lessons, when you feel that you have it down pat, add a partial leg raise to it.

Hiss out only once or twice and start raising your legs slowly while maintaining the abdominal brace you have just achieved. Let the breathing take care of itself at this point. Hardstyle breathing throughout the whole rep of an HLR will have to wait until you get a lot stronger. Pressurizing your abdomen makes every strength exercise easier—except spinal flexion ones. Recall that increased IAP produces spine extension via two mechanisms: pneumatic-hydraulic and reflexive activation of the back extensors. Therefore Hardstyle breathing will make the HLR much harder and it already is hard enough. Hence after a short hiss or two to take the slack out of the body, breathe or do not breathe as feels natural.

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