Originating in cricket, the "hat trick" is "taking three wickets on three bowls". In hockey, it means 3 goals scored by one player in one game. It can also mean a "clever maneuver."
Well, I have a few clever maneuvers to help you maximize your workout.
1. "Pavelize" your sit-ups. If you're bound and determined to continue performing sit-ups despite recommendations otherwise (see Stuart McGill), then at least make sure you're targeting the abdominals more than the hip flexors. As you know, the hip flexors take part of the burden when performing feet restrained sit ups. In order to inhibit the hip flexors, you can activate the hamstrings.
You can make a contraption at home that will help you do this. Here's how:
http://www.home-gym-bodybuilding.com/homemade-ab-pavelizer-or-janda-sit-up.html
2. Use a "suicide grip" on bench presses for greater strength. Yeah, I know, it's called a suicide grip for a reason. Seriously, though, I have never seen anyone get hurt using this grip. For the uninitiated, this grip has your thumbs on the same side as your fingers rather than curled around the bar.
If you're alone, weak, inexperienced or a klutz, don't try it. But for the rest of you, give it a shot. The suicide grip allows you to straighten out the wrist from the normal internal rotation for a straighter line-of-pull. This allows you to handle more weight. ( And remember that the hand should be in a straight line from the wrist, not cocked backward. I see far too many people bench this way...even supposedly well-coached NFL prospects at this year's NFL Combine. Geez.)
3. Completely exhale on core exercises in order to fully engage the targeted muscles. You'll have to learn how to breathe properly using your diaphragm and fully exhale until there is nothing left. This is the way to get the correct posture to engage the deep core musculature. Start with supine core exercises like band-supported leg lowering or core-engaged dead bugs and progress from there.
It will be very difficult at first, but you will notice an appreciable higher level of difficulty when performing your exercises.
Ok, give these a shot and let me know how you do. I'll have a few more "tricks" coming your way soon.
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