Compound movements and core strength

[Shades McCool]

I wanted to get everyone's opinion on how well doing big movements such as squat, deadlift, bench, push press ect strengthening your core. My abs are pretty dang hard yet I do not do much if any iso ab work. What does everyone think?

 

[mm107]

Abs get killed deadlifting for me.

As well as chinups + rows.

I dont work abs much either even tho i should.

Moving your body through space and having your body stabalize itself really works your core.

 

[BiggT]

I actually think that compound movements, done standing up (not bench, incline etc) and without a belt are the best way to develop a functionally strong core.

Balancing a weight overhead, doing overhead squats, squatting (front and back) without a belt, deadlifting, goodmornings etc etc all done raw activate the core in the way it was meant to function.

Ulf Timmerman (East German shot putter and 88' Olympic gold medalist) once said the East Germans took ab training and core strength very seriously and you could not transfer any of your power to a throw if you could not activate the core. He said all squatting and overhead lifting was performed without a belt. He then said situps weren't done because they are less specific to throwing than eating cheesecake.

I always liked that comment, lol.....but I find the best way to get a strong core is to lift while vertical and without any support gear.

 

[Shades McCool]

Yeah I feel the same way. I actually don't like doing iso ab exercises and will probably stick to the bare minimum on it.

 

[Tweakle]

ab 'workouts' make me point and laugh, but adding in a couple of sets of heavy decline situps with a db on your chest or 45's behind your head will have a long term positive effect on your pulling and squatting. Try doing them after deads next time, or squats.. just once a week is all it takes for a set or 2.

 

[mm107]

ab 'workouts' make me point and laugh, but adding in a couple of sets of heavy decline situps with a db on your chest or 45's behind your head will have a long term positive effect on your pulling and squatting. Try doing them after deads next time, or squats.. just once a week is all it takes for a set or 2.

YEA def, also, like tweakle said, put it behind yourhead not on your abs on the decline. SICK.

Hold for 5s and come back up. Bet you it will kill. Kills my lower back too. Love knowing where i need to improve =]

Shades, i know me and u are like almost the same in alot of stuff. How old are you? Thinking of doing any competitions ever? Ur ass ever in NY ill make sure to treat ya to a free week at the gym i go to so we can bust ass there.

 

[Protobuilder]

ab 'workouts' make me point and laugh

LoL

I’d say my core is stronger now from doing all free-weight, unsupported lifts like T mentioned. Even doing something like chins is night and day from sitting down, locking your legs in place w/ some machine. If you work through heavy front squatting, overhead supports, etc., your core should be pretty damn solid. Well, that and using Suzan Sommer’s ab cruncher machine.

Re: overhead supports. I think they’re a fantastic core strengthener. Similar to OH squats but you can use more weight. You just lock it out in the OH position, walk out of the rack a bit, and statically hold using delts/traps/core. Also helps w/ confidence in putting up big OH presses.

 

[mm107]

LoL

I’d say my core is stronger now from doing all free-weight, unsupported lifts like T mentioned. Even doing something like chins is night and day from sitting down, locking your legs in place w/ some machine. If you work through heavy front squatting, overhead supports, etc., your core should be pretty damn solid. Well, that and using Suzan Sommer’s ab cruncher machine.

Re: overhead supports. I think they’re a fantastic core strengthener. Similar to OH squats but you can use more weight. You just lock it out in the OH position, walk out of the rack a bit, and statically hold using delts/traps/core. Also helps w/ confidence in putting up big OH presses.

Basically, OH hold?

Im going to start doing some overhead sqautting to improve my core. Figure, on WEDS, since its a light leg day already i can do OH squats. (madcow's 5x5)

 

[BiggT]

Yeah, MM...overhead holds and jerk supports are great core work. If you have a power rack that is tall enough, which would usually mean one without a 'top' you can set the pins so that you can safely dump the bar. You can really overload your whole body and support A LOT more than you can actually press or jerk.

From your vids, I think you lift with bumper plates, in which case you don't need the safties, just dump 'em when you're done.

 

[Illuminati]

Yeah, MM...overhead holds and jerk supports are great core work. If you have a power rack that is tall enough, which would usually mean one without a 'top' you can set the pins so that you can safely dump the bar. You can really overload your whole body and support A LOT more than you can actually press or jerk.

From your vids, I think you lift with bumper plates, in which case you don't need the safties, just dump 'em when you're done.

i dont think they are bumper plates. I have used those plates before (when I was in the military) and they are just rubber coated. it helps to prevent the plates from making a mess due to rust, and prevents them from chipping