In this edition of The Avengers workout series, we’re going to look at good old Captain America – played by American actor Chris Evans – and how to get into good enough shape to help save the world.

Avenger: Captain America

Although famed for his superhuman physicality and accelerated healing, his main weapon is a shield which he throws around in a devastating manner. A strong core is important to withstand the transfer of energy when throwing.

While there are many rotational exercises you could do, for the longevity and health of your spine it may be safer to avoid too much flexion, rotation and side bending.

Instead you could try the Pallof press which is an anti-rotation movement. Your core is worked by resisting rotation rather than actual twisting.

Pallof press

Three sets of 8-20 repetitions

You can use this exercise as a warm up and activation for training or integrate it as part of a core training programme at the end of workouts.

Use either a resistance band fixed to an anchor or a standard handle on a cable machine. Either way, set the band or cable at chest height.

Grip the band or handle with your inside hand and lock your hand over the top and hold them against your sternum. Engage your core, lock your shoulder blades in tight and keep your glutes switched on throughout the whole movement.

Stand far away enough from the anchor point so that there’s tension in the band or cable. The further you move from the anchor the greater the tension in the band. For cables just stay in the same position, but increase the tension by adding more weight.

Now press your hands away from your body in a straight line until your arms are fully extended.

Hold this position for a second or two then pull your hands back into your sternum. You will need to fight against the rotational forces of the band or cable. Your arms should be the only thing moving.

Want more stories like this? Sign up here. Follow STYLE on Facebook, Instagram and Twitter