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Loaded To Unloaded Beast 101 Video Tutorial

Gym Main Variation Strength

0

Loaded To Unloaded Beast
Loaded To Unloaded Beast

Exercise Synopsis

Target Muscle Group

Abs

Secondary Targets

Execution

Compound

Force Type

Core

Required Equipment

Body Weight

Fitness Level

Intermediate

Variations

None

Alternatives

None

Timer

Hour

Minute

Second

Stopwatch

00:00:00:00

Overview

The Loaded To Unloaded Beast is a dynamic bodyweight exercise that primarily targets the abs while also engaging the shoulders. In this exercise, the individual starts in a plank position with their hands placed on the ground directly under their shoulders and their feet on sliders or a towel. From this position, they engage their core muscles to lift their hips towards the ceiling, transitioning into an inverted pike position. As they do so, they simultaneously slide their feet forward while keeping their arms straight, creating a loaded position for the abs. Then, they reverse the movement, sliding their feet back to the starting plank position, thus unloading the abs. This exercise challenges the core stability and strength while also engaging the shoulders for stabilization, providing a comprehensive workout for the upper body.

How to Perform

  1. Start in a plank position with your hands placed directly under your shoulders and your feet on sliders or a towel, ensuring your body forms a straight line from head to heels.

  2. Engage your core muscles to stabilize your body and prevent your hips from sagging or lifting too high.

  3. Begin the movement by lifting your hips towards the ceiling, transitioning into an inverted pike position.

  4. Simultaneously, slide your feet forward towards your hands while keeping your arms straight, creating a loaded position for the abs.

  5. Pause briefly at the top of the movement, focusing on squeezing your abs and maintaining stability.

  6. Slowly reverse the movement by sliding your feet back to the starting plank position while lowering your hips towards the ground.

  7. Ensure a controlled descent to engage the abs and prevent any sudden movements that may strain the lower back.

  8. Repeat the movement for the desired number of repetitions, focusing on maintaining proper form and control throughout.

  9. Keep your shoulders stabilized and avoid shrugging or collapsing them during the movement to engage the shoulder muscles effectively.

  10. Focus on breathing rhythmically throughout the exercise, exhaling as you lift your hips and slide your feet forward, and inhaling as you lower your hips and slide your feet back.

  11. Gradually increase the difficulty of the exercise by sliding your feet further forward or performing the movement at a slower tempo.

  12. As you become more proficient, you can also experiment with variations such as adding a push-up at the bottom of the movement or holding the pike position for an extra challenge.

  13. After completing the set, take a moment to stretch and relax the muscles, focusing on deep breathing to promote recovery and prevent muscle tightness or soreness.

Tips

  1. Start in a plank position with hands under shoulders and feet on sliders or towel.

  2. Engage core muscles to stabilize body and prevent hips from sagging.

  3. Lift hips towards ceiling, transitioning into an inverted pike position.

  4. Simultaneously, slide feet forward towards hands while keeping arms straight.

  5. Pause at the top, focusing on squeezing abs and maintaining stability.

  6. Reverse the movement by sliding feet back to starting plank position.

  7. Lower hips towards ground with controlled descent to engage abs.

  8. Maintain stable shoulders throughout the movement, avoiding shrugging.

  9. Breathe rhythmically, exhaling as hips lift and feet slide forward.

  10. Gradually increase difficulty with variations such as push-ups or longer holds.

How Not to Perform