A Monthly Magazine For All Bodybuilding, Fitness And - Parrillo ...
A Monthly Magazine For All Bodybuilding, Fitness And - Parrillo ...
A Monthly Magazine For All Bodybuilding, Fitness And - Parrillo ...
Create successful ePaper yourself
Turn your PDF publications into a flip-book with our unique Google optimized e-Paper software.
Beyond Stretching - Evil Russian<br />
Roll all the way down, maintaining<br />
complete control all the way<br />
to the floor.<br />
22<br />
Don’t stick out that butt!<br />
Don’t arch that back!<br />
by Pavel Tasatsouline<br />
Beyond Crunches:<br />
Wheel:<br />
Wheel:<br />
Jackknife Jackknife Pushups<br />
Pushups<br />
One of my victims said he hoped there was an especially<br />
hot spot in hell for making him do wheel jackknives!<br />
The evil wheel can be bought for $10 in most sporting<br />
goods stores. The package shows inappropriately smiling<br />
ladies. Their poses are sexy rather than functional.<br />
There is a better way.<br />
Get down on your knees, the wheel in your hands.<br />
Inhale, round your back maximally, tuck you butt and<br />
chin in. Your hips should be vertical. At no point during<br />
the exercise should your butt be sticking out backward,<br />
or your back arched.<br />
Roll all the way down, maintaining complete control all<br />
the way to the floor. Do not start your descent exaggeratedly<br />
slow, you will get tired prematurely and will crash<br />
before reaching the floor. It might be a good idea to have<br />
a spotter hold a wide belt under you hips in case you lose<br />
control.<br />
It is imperative that your back does not arch. Keep it<br />
rounded, or at least flat. If you can’t and the exercise<br />
hurts your lower back, you are not ready for the evil<br />
wheel.<br />
Touch the floor with your chest, and come up by trying<br />
to round your back and simultaneously pulling with your<br />
arms. Don’t exhale until you reach the top.<br />
Another, more difficult option is to exhale and relax on<br />
the floor for a moment. Then inhale, round your back,<br />
and come back up to the starting position.<br />
If you can’t come up, push up with your arms and<br />
continue with your negatives, or the lowering half of the<br />
exercise.<br />
Eventually you will be able to reverse the movement, and<br />
one day, perhaps, even do the straight legged version of the<br />
exercise where your knees are not touching the floor!<br />
If you do not have the wheel, you can roll a barbell-or<br />
John <strong>Parrillo</strong>’s Performance Press • March 2000 Orderline: 1•800•344•3404
Change language