Landmines aka Full Contact Twists for Obliques and Abs.
Any type of Core program without Transverse (Rotational) exercises is a dud. And the landmine, might be the long of non body weight options due to its dexterity and ease of use. Only thing is, you’ll need a Landmine (a hole for your pole as it were ).
In terms of form, this isn’t that hard. Keep your arms relatively straight with an easy, natural bend in the elbows. Lower the weight to your waste with control, and then powerfully reverse that movement back to center as seen above. Feel free to play with foot rotation to shift the movement further down the body, especially if youre using this for athletics ie MMA or baseball (if people still play that). Either way this should LIGHT UP your obliques.
3-4 sets, 5-12 reps per side. Slow down, fast up. Make sure you breathe. Alternatively you can go slow all the way and focus on core activation, as oppose to explosiveness. Any questions, holla.