Mark Ottobre shows how to do a Y-raise with a stick: fingers in a 45-degree Y shape, head down, quads flexed, belly pulled in. Do 10 reps per set, or try three reps with 10-second holds each for a different stimulus.
This is on the floor Y-raise with a stick. So you can do it without any weight. I'm going to show you with weight. If you're doing it with weight, because it's basically the same thing, you just slide the weight through. If you're not, if you're doing it with just the stick, obviously you wouldn't have any weight on it. So what you're going to do is you're going to stretch out, you're going to put your hands in the position of a Y. With my fingers, right, I'm not straight, I'm on a 45-degree axis. So what I say to my clients is, Make a pistol grip with your hands, head down, and as you do this, you're gonna lift up as high as you possibly can, and you wanna hold. Now, there's a few different variations I like to do. They're all basically the same except a little bit different. I'll show you the variations. So way one is we just do 10 reps, right? So it's 1, 2, 3, right? And you're doing 10 reps as you would normally do 10 reps. The other way I like to do it is With holds. So what that looks like is you might do 3 reps for 10-second holds. So you'd come up and you'd hold it. 10, 9, 8, 7, 6. So I'm holding in this position, then I would come down once I complete my hold, and then I would repeat. Again, keys here: feet together, don't have them wide, feet together. Flex your quads as hard as you can, belly button in towards spine, and then lifting as high as you can off the floor. How we going? Heavy.
