Candlesticks – A True Core Strength Exercise

Finding a true strength exercise for the core is more of a challenge than you might think. Put simply, to increase strength, resistance must high enough to complete a maximum of 5 repetitions only. Sit ups don’t cut it, they simply don’t offer enough resistance to develop strength —only muscular endurance.

One of my favourite core strength exercises is Candlesticks. Take a look at the following video to see how they’re done and how to progress the load. Perform between 3 to 5 sets of  1 to 5 reps in a session.

Add this exercise to your strength sessions and feel the difference in real core strength. Give them a try and let me know how you fared?

 

 

By | 2017-04-28T17:39:48+00:00 October 15th, 2012|Core Training, Strength, Video Post|11 Comments

11 Comments

  1. Quora October 15, 2012 at 8:47 am - Reply

    What is the best exercise to strengthen core?…

    Finding a true strength exercise for the core is more of a challenge than you might think. Put simply, to increase strength, resistance must high enough to complete a maximum of 5 repetitions only. Sit ups don’t cut it, they simply don’t offer enough r…

  2. kerkyra July 29, 2013 at 3:30 pm - Reply

    Is it possible to perform these without the aid of a bench to hold? If not, what would be another good option for a core strength exercise?

    • DonHeatrick July 29, 2013 at 4:14 pm - Reply

      Yes, you can lay flat on the floor and grip an immovable object overhead – like a power rack, HEAVY kettlebells/dumbbells/barbells etc… :)

      • kerkyra July 29, 2013 at 4:31 pm - Reply

        Thanks Don. I didn’t think of that! I’ll give that a try.

  3. […] is a true core strength exercise, that works anti-extension in the sagittal plane and places some demand on your hip flexors […]

  4. Alejandro March 22, 2014 at 5:11 pm - Reply

    As seen on: Bruce Lee’s dragon flag.

  5. Sam April 1, 2014 at 11:33 pm - Reply

    Another option is working towards standing ab wheel rollouts. That’s what I’m doing myself right now

  6. Matt April 30, 2014 at 11:27 pm - Reply

    I find that my rear shoulders seem to tire before my abs do, and this prevents me from performing enough reps. Do you have any suggestions for this? Or should I just keep doing the exercise and wait for these muscles to strengthen?

    • DonHeatrick May 4, 2014 at 5:58 pm - Reply

      Hi Matt, where exactly on your shoulders are you feeling it?

      • Matt May 9, 2014 at 7:05 pm - Reply

        Hey Don, I feel it posteriorly and and relatively deep. It might be the rotator cuff. But I definitely lose grip before I’ve exhausted my ab muscles.

  7. […] twists are another true core strength exercise, this time working anti-rotation in the transverse plane — which is specific for all punches, […]

Leave A Comment

SUBSCRIBE TO OUR NEWSLETTER

SUBSCRIBE TO OUR NEWSLETTER

Join our weekly mailing list to receive the latest news, updates and exlusive gifts and offers from our team.

Thanks for joining the most informed Muay Thai performance community on the web!

Check your inbox for all our latest news and every week.