Although not invented by a Navy Seal, here is one brutally effective and inexpensive device for training the core. All you need are four casters and a piece of wood. It doesn’t get any more simple than that.
I use the dolly primarily for three moves:
- the jackknife
- arcs
- pushbacks
The jackknife is the easiest of the three. The idea is to flex the hips as much as possible while limiting lumbar flexion. I do a so-so job in this video. Although not a huge challenge for me anymore, I still like to use this exercise to warm up my hip flexors prior to doing any lower body work.
Arcs challenge the oblique system as well as the quadratus lumborum. Do your best to minimize rotation of your pelvis when performing this exercise. Don’t be surprised if you have more difficulty swinging one way than the other. It’s very common. If you have a good eye, you can actually use these exercises as diagnostic tools for establishing hip/pelvis asymmetry.
The final exercise, the pushback, is by far the most difficult. Don’t let the limited range of motion fool you. This exercise is tough. Watch your back. If you experience pain when performing this exercise - stop!
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