This will work your entire core, lats, and shoulders. It can be a real lung-burner too. All you need are some sliders (or even a plastic lid to put your feet on).

The Straight-Arm Walk

As you pull forward, you're doing somewhat of a straight-arm pulldown, firing up your lats. On the way back, your shoulders will get involved, all the while you're resisting a drop of your hips. If you've got the space, this can offer some effective variety to your workout routine.

Key Tips

  • Get into a plank position with both feet on sliders.
  • Tense your entire body and begin to drag yourself forward.
  • Keep your arms straight and engage your lats on each "step" your hands take.
  • Once you've reached a certain distance, begin to reverse the action. Engage your shoulders and push back to the start. Yep, push backward.
  • These can be done for distance or time. Go heavy over shorter distances (using a weight vest), or try more of a conditioning-based approach using timed work intervals.
  • Your progression is the addition of a vest or some chain loading across your hips for additional instability.

Related:  6 Supercharged Slider Exercises

Related:  Total Core Training for Lifters