Special forces and special operations forces (SOF) are military units trained to conduct special operations.
They are some of the physically and mentally toughest men walking the planet. And they need strong cores to run longer, conserve energy and prevent injury while carrying heavy loads.
You may not be in combat in remote areas of the world, but is a workout to help you train your core like they do:
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Special Forces Kettlebell-Bodyweight Abs Workout
in the style of SpecForce Abs – 6 week training plan
1 – Suspension Trainer Plank Hold
Your hands will be in the handles of your suspension trainer or rings, your feet will be set at the same level on a box or bench, and you will be in a “high plank” / top of push up position.
This prepares you for full-body stabilization in unstable environments. This one will be tough, you will want to quit!… but keep going, and you’ll end up with a stronger core.
Hold for three sets, as long as you can, resting about one minute between efforts.
*If you don’t have a suspension trainer, you can swap this one out with a regular plank hold on the floor.
2 – Overhead weighted carries
Supporting a large load overhead is critical for various missions and tasks that special forces perform.
Grip a heavy kettlebell in each hand, lift them directly over your shoulders, tighten your core and glutes to prevent hyperextending your lower back, and walk for distance. Do three walks of 100 feet, resting one minute between sets.
*If you only have one kettlebell, you can do this one with a single KB at a time.
3 – Bear crawls
Special forces operations are often forced into unnatural positions and must stand or support themselves for long periods of time. Crawling increases your upper-body strength and gives your core a crazy workout.
Get into crawling position, keep your core tight, your hands right under your shoulders, and your knees right under your hips. Crawl continuously for 60 seconds, rest for 60 seconds between sets, and do three rounds total.
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I created this workout in the style of the SpecForce Abs program.
The course is created by Tactical Fitness Expert Tood Lamb.
He’ll help you turn your core into a perfectly functioning, injury-proof, high performance machine:
Keep training hard, and if you want stronger, better-looking, more functional abs, this workout is for you!
– Forest Vance
KettlebellBasics.net