Work the Clock

Muscle Groups Involved

Abs/Core - Primary
Obliques - Primary
Serratus Anterior - Primary

Highlights

Keep a neutral, not hunched, spine throughout.
Stop hard and fast at the sides and in the middle between each reps.
Start with bodyweight only and only progress to holding a small weight plate once you can perform at least 3 rounds back to back.
Turn your head/neck and upper body as your move your arms so the sides.
Be sure to hit every time on the clock starting at 6 and working up to 12 and then back down again.
6, 5, 7, 4, 8, 3, 9, 2, 10, 1, 11, 12, 1, 11, 10, 2, 9, 3, 8, 4, 7, 5, 6.

Description

The Work the Clock exercise is an original exercise created by Dr. George Morris as a more challenging version of the Russian Twist. This exercise uses a larger range of motion with more emphasis on athleticism in its performance while also increasing the anti-extension and anti-rotation function of the exercise. To perform the Work the Clock exercise start on a decline bench with your feet securely tucked under the pads. Place your hips into a relative anterior tilt so that your sits bones are flat against the bench. Maintain a neutral spine position as you extend your hips so that your body is approximately 45 degrees to the floor. Clasp your hands in front of your body in the 6 o’clock position. Begin the movement by forcefully rotating to the left and bring your hands to the 4 o’clock position. Stop quickly, with purpose. Reverse the motion and bring your hands back to the 6 o’clock position. Stop quickly. Forcefully rotate to the right and stop when your hands reach the 7 o’clock position. Stop quickly, and return to the 6 o’clock starting position. Repeat this pattern, alternating sides until you’ve reached the 12 o’clock position. Once you reach this position extend your arms and hands forcefully overhead and pause. Bring your hands back to the starting position and then reverse the order, 11, 1, 10, 2, 9, 3, 8, 4, 7, 5, stopping in the 6 o’clock position in between each.

Common Mistakes

Do not bounce off the rotation. Instead, stop sharply at the target range o

Do not bounce off the rotation. Instead, stop sharply at the target range of motion, pause briefly and forcefully return to the starting position. Do not round your back at any time during the movement. Do not move slowly but do use control the entire time. Do not use weights until you can complete several sets with perfect form.

Pro Tips

Use a body hollow position to challenge the serratus anterior also known as

Use a body hollow position to challenge the serratus anterior also known as the boxer’s muscles. This can improve the stability of your shoulders while improving coordination between your core and your upper extremities.

Purpose

This exercise challenges several of the core muscles including the rectus a

This exercise challenges several of the core muscles including the rectus adbominis, the obliques, the serratus anterior, hip flexors, and even the musculature of the shoulders and chest once weights are used.

Form

Use a mirror, camera or training partner to ensure that you are maintaining

Use a mirror, camera or training partner to ensure that you are maintaining a neutral spine throughout the movement. Your buttocks will sit flat on the bench, not with your cheeks clenched if your hips are in the right starting position.