The basic sit-out escape is an absolutely essential part of any wrestler’s arsenal, as it allows them to wriggle free from the perilous clutches of their opponent.
Now, most people are unlikely to ever find that particularly aspect of the sit-out especially useful (although if the occasion does arise, you’ll be delighted to have put in some training), but even so, the sit-out is a fine core exercise to incorporate into your workouts.
In fact, the sit-out is just about one of the toughest core exercises in town, due to the challenge to both balance and strength. Muscles all over the body take a hit, especially your abs and shoulders, and the unstable position you put yourself in during the exercise means you have to strain all the harder to stay upright.
How To Do A Sit-Out
Start in an elevated plank position, but with your feet spread apart. Then lift one of your hands, and move the opposite leg inward under your body and extend it out to the side.
In the final position, you should be looking towards the ceiling and you should stretch your raised arm up as well. Both raised limbs should be extended fully.
Hold the final pose for a moment (not for applause, just to make the exercise a mite harder) then return to your starting position and repeat the exercise with the opposite arm and leg.
Keep your movements measured – you should feel the challenge of keeping yourself balanced throughout. If you do start overbalancing then stop, reset and slow down your movements.
This is a great interval exercise, meaning you work through as many as you can – while keeping your form perfect – in 30 seconds, take a break, then go again.
If sets are more your bag, you can also extend how long you hold at the final position to use the challenge. Try for sets of five sit outs on each side, holding the final position for five seconds each time.