Squat University Reacts To VIRAL Abs Workout!

TL;DR

Dr. Aaron Horschik breaks down the Milco bench press used by Olympic weightlifter Carlos Nasar and teaches a four-step progression to master it.

Key Points

• 1.The Milco bench press is a core exercise used by world-class weightlifter Carlos Nasar. Designed by strength coach Milco Gorgu, it requires stiffening the lumbar spine against a bench while performing an upper body twist and punch, heavily activating the anterior abdominals and serratus anterior.
• 2.Step one regresses to the floor using the Janda sit-up to teach correct bracing. Drive heels down, create a posterior pelvic tilt, squeeze glutes, and lift only the shoulder blades — locking the low back in slight flexion rather than curling the spine forward like a traditional sit-up.
• 3.Steps two and three build lumbar stability progressively on the bench. Step two uses weight plates under the feet to maintain pelvic tilt while performing an unweighted thoracic twist; step three removes plates and introduces an asymmetrical load, activating a diagonal kinetic chain from pressing arm across the abs to the stabilizing foot.
• 4.The final progression adds active leg counterbalance with added weight for maximum core demand. Lifting legs recruits hip flexors that try to arch the back; mastering the dynamic counterbalance — legs raised, light weight in one hand, kettlebell on the opposite leg — indicates full lumbo-pelvic control.