Abs Like a Brick Wall
by Chad Waterbury
Want great looking abs that can also absorb a punch? I've got a good tip for ya. Back in my hometown there's a beer joint called The Bloody Bucket. Spend a few Friday nights there and you'll learn to take a punch in a hurry (I sure did). Just stay away from a fella named Tire Iron until you build up some tolerance.
If that doesn't sound appealing to you, there's another way to go at it. I've spent considerable time around boxers, grapplers, and all-round bad-asses. I picked this exercise from them, so they get the credit. It's called Plate Drops.
Here's what you do:
1. Lay on your back on the floor with your legs extended.
2. Grab a 25 pound plate and hold it 6 inches above your midsection (the large, flat side is facing your abs, don't hold the plate perpendicular to your abs).
3. Tighten your abdominal region.
4. Release (drop) the plate on your abdominal region so it falls flat on your midsection.
5. Rest 30 seconds and perform 9 more drops with the same rest period.
These Plate Drops mimic a very large surface area blow to the midsection. The key to this exercise is to constantly increase the height that you drop the plate from. For the first week, perform this exercise every other day from the same 6-inch height position. The following week, increase it to 10 inches. Once you can drop the plate from a full arm-extended position, switch to a 35 lb plate and start over from the same initial height (6 inches). The ultimate goal is to perform this exercise with full arm extension utilizing a 45 lb plate. You'll develop a tighter, more muscular abdominal musculature while subsequently learning to take one helluva punch/kick to the midsection!
Recently, a member of the Hell's Angels contacted me to design a strength-training program for him. He swears by this exercise and he says the improvements have helped him immensely. How can you argue with that?!
I think im going to start this. What do you guys think?
Well I guess using a medicine ball is the same idea....
Where did you find this?
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Bad idea. so many injury possibilites. just like getting in a fight!
I know sometimes boxers will punch each other...I would start lighter than 25 so you don't break your ribs or somethign by messing up.
ya i think ill start with a 10 lb plate
anth15: It's great that you want to share with the board. I really think you need to take some time and do some more in depth learning.
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Originally Posted by anth15
Ludicrous utterly ludicrous. There are much better and safer ways to build abs.
Why not just have a buddy come over and whack you with a bat?
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haha wow your collective ignorance to body hardening makes me laugh.
I don't understand how this could possibly give you better abs? Broken ribs? Perhaps. Bruises? Almost definitely. But harder abs? I highly doubt it.
I would suggest NOT dropping heavy plates on your stomach, which would probably put you at risk for damaging internal organs. Whatever floats your boat, I guess.
And dropping **** on your stomach won't make your abs harder. But it will make you look like an idiot.
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Would the pointy ends of dumbbells work? I'm thinking that maybe that would be my tolerance a lot faster.
so I take it you've spent alot of time personally dropping **** on your stomach and have shown no results?Originally Posted by sCaRz*Of*PaiN
I'll run over to THAILAND and tell the single most badass group of fighters on the planet that them kicking each other all day to prepare their muscles for a hit is wrong...a bunch of goonies on the internet said it so it must be true!
Powerlifters have arguably the strongest abs/core of a particular population of people, and I sure as hell don't see Chuck V dropping plates on his stomach.
Edit: Waiting for the obligatory 'BRUCE LEE HAD THE STRONGEST ABZ'
when you weigh 300lbs, I'm sure a strong core is in order...but that really isn't at all the point of waterbury's article, or the intended use for the training. It's about optimazation and conditioning. You gotta remember, waterbury is a sports/performance guy, not a bodybuilder.
Powerlifters don't have to weigh 300lbs.. and, they ARE sports/performance guys.
They train their core to make it as strong as possible in order to help their lifts, but they certainely don't do it by dropping plates on their belly. Therefore, this plate dropping ghetto bull**** is not optimal for a set of 'abs like a brick wall.'
Originally Posted by toki
Big difference between a controlled kick from trained fighters who know what they are doing and an heavy iron plate in an uncontrolled fall by someone who saw this article on the Internet and thought "Oh this sounds so hardcore. I'll try it!"
Not to mention 45's are pretty big. If say your hands slipped and it put you off by just a few inches either way the rim would land on your pelvic area or ribs. From arm's length that's enough weight to crack or break bone. If it hit your xiphoid process, you could kill yourself.
Dropping heavy weights on yourself has probably been considered foolish since caveman days. The weight of supporting evidence since then has done nothing to persuade me otherwise.
And the majority of gym owners or trainers who saw people dropping plates onto their body would probably kick them out of the gym. "We don't need a lawsuit thank you very much. Out you go!"
Last edited by Songsangnim; 10-14-2006 at 06:06 AM.
Perhaps it's not actually the dropping of the weight... but the tensing of the abs that is building your abs?? Dropping an iron weight to your stomach doesn't really sound like a safe idea.. and it I remember from some boxing videos I once saw from Angelo Dundee.. he used to slap the belly, not punch it.. and it was a REMINDER to the boxer, that he needed to keep his stomach/abs/core tight at all times.. to absorb the blow.
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for truthDropping heavy weights on yourself has probably been considered foolish since caveman days.
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