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Power Iron Coil

Dear Martial Artist,

If you spend your life looking for the most powerful rotation exercise look no further. The
exercise I am about to introduce to you breaks the limits of twisting force development.

It's no secret; most athletes learn early on that the secret to power for most techniques is in
the accelerated coiling and uncoiling of the core musculature. A leg, arm, a weapon or
sport equipment hits only as hard as it is accelerated. Proper acceleration of the body
depends on a number of factors. Depending on whether we are talking about a kick, a
punch, a throw, a baseball bat swing: rotational acceleration can be initiated by the upper
or lower portion of the body.

Regardless of where the acceleration began and where it ended, one factor remains the
same; the more elastic and powerful the midsection is, the more force will be transferred
into the movement that will deliver the force of the technique.

Many people erroneously confuse the development of the oblique muscles with the forging
of the rotational force for athletic purposes. For one, when the oblique muscle is
contracted, its line of pull is not exact rotation. Oblique muscles are called oblique because
the run on the oblique angles across the body. For instance right external oblique run from
the side of the body toward the middle line and down. Thus, to exercise this muscle one
must not only rotate the trunk, but flex the trunk at the same time. The internal obloquies
run directly opposite to the external obloquies, that is starting from the upper midline,
downward and to the side.

In the ideal world the rotation of the trunk takes place when internal oblique on one side
and external oblique on the other side contract and shorten. In the real world the power
transfer of the midsection takes place under unilateral pressure, and angle, thus, forcing
the back and rectus abdomens as well as a host of other muscles to produce and maintain
dynamic and static contractions.

It is important to remember that obloquies and other midsection movers and stabilizers are
not an Iceland of their own. These muscles are more like a convey through which forces
are relayed.
To train the midsection alone, without the muscles that are responsible for the instigation
and release of forces may be counter productive.

A few years ago I have designed a training technique, which I called the "Power Iron Coil".
This exercise may be difficult for some athletes, but if you can incorporate it into your
training, the results are very dominant. Many of my students have observed the effect of
this technique only after a few weeks of practice. Perform some wrist, arm and hip circles
as well as torso rotations as a part of your warm up for this technique.

To begin tie a rope or a cord to stable object, hold the free end of the rope in hand that's
furthest from the rope. Support the rope with the other hand. (It is usually more comfortable
when the rope is swirled a few times around the hand.) Spread the legs, so that the foot on
the side of the rope is in front of the body. (You may have to find an object, which will keep
your feet from sliding.) Now turn you body so that the arms are in line with the rope. (Pic. 1,
3). Pull your belly button in toward your spine and tense your abdominals; now rotate your
arms away from the rope. Stop when the arms are perpendicular to the rope. (Your upper
body will rise closer to the vertical line.) (Pic 2. 4.) Repeat on each side.

The closer you are to the ground the more difficult this exercise becomes.

Have fun training,

PAUL
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