Back to Back Issues Page
Warriors Project - Drills & Tips, Monthly Issue #024--Improving Stomach and Core Muscles No 24
November 01, 2014

Improving Stomach and Core Muscles No 24 - Using a Pull-up Rod

Stomach and core muscles are probably one of the most important muscles we have for supporting our martial art training:

1. They are an important part of our body-core maneuverability.

2. A main component as our core stabilizer.

3. Important for protecting our internal organs against body blows.

There are many ways to improve and train our stomach muscles, in the upcoming articles we will go over some of them.


Hanging from a rod we would normally use for pull ups, we raise our knees to our stomach and twist them from side to side.


1. The amount of sets, their duration and the height level which our legs are kept off the ground, should be decided upon according to our abilities and endurance level both (mentally and physically).

2 .One rep of this exercise is raising the knees, twisting to one side and then the next. But it is important that the next rep start the same, but continue first to the other side, which we didn't start with on the first rep. This way we make sure we continue to strengthen in a balanced manner.

3. When we finish the exercise it is very important to stretch our legs, and not only our body core, because they have worked, and thus shortened.

4. This exercise is great for improving knockout power.

Enjoy the Sweat

The Warriors Project

Back to Back Issues Page