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, […]

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