Core strength

[mwm5]

what are you guys doing to build core strength? I thought i was hitting my core pretty good with my deads, squats, and abs routine but obv i wasn't. I have been dealing with a lower back issue the past three weeks and can't get it to get better. Been to the chiro twice with no success. i am pretty sure it is muscle issue b/c when i sit for a period of time it gets stiff as hell and hurts worse, but once i get up and start moving it doesn't hurt as much. This is really affecting my training and i've had to stop doing certain movements b/c of it.

Let me see what you do for core strength so i can hit it better!

 

[SouthernLord]

Do you have access to a reverse hyper? Do you do regular hypers and 45 degree back raises? These three exercises have helped my low back more than anything else. For abdominals I have been doing hanging leg raises, full contact twists with the grappler, DB side bends, pulldown abs, and "Needsize" sit ups. I usually do the "NS" sit ups on one day and everything else in circuit fashion on another day.

 

[billfred]

Make sure you get a good office chair as well. One of those mesh chairs.

My back was screwed up for almost 2 yrs. All those long flights was really the start of the problem but golf and sitting in the office chair seemed to agrivate it the most.

Started going to a chiro but when I got this new chair at the office, everything cleared up.

 

[Big_BK]

Get some heat on your back to loosen it up for now. weighted crunches, glute ham raises, side bends, will all strengthen your core.

 

[utotmeh8]

you may want to look into getting an Inversion Table. It has helped me when my back was feeling a little funky. You can also work your abs on it.

 

[OneBreath]

This is a good topic. I've been hitting my lower back pretty hard in DC. I've got floor deadlifts, rack deadlifts, sumo rack deadlifts, and stiff leg deadlifts. There have been a few points where i felt like i was over training it. The last 2 weeks its felt strong as hell through.

I've been of the belief that doing these and heavy squats was all that was needed for core. However, i'm realizing now that I need to add in some additional ab/core work. I wish i had access to a glute ham raise. Do you guys know of any ways to simulate this movement without that piece of equipment?

 

[cobracock1979]

45 degree back raises are great - I shoot for 7 seconds on the positive and seven on the negative. I hold a 10kg weight behind my head. Great for warming the lower back befor DL.

An awesome variation is to hold a heavy medicine ball and alternate twisting left and right on the up movement, holding the ball out at arms length.

 

[lockdownd7]

This is a good topic. I've been hitting my lower back pretty hard in DC. I've got floor deadlifts, rack deadlifts, sumo rack deadlifts, and stiff leg deadlifts. There have been a few points where i felt like i was over training it. The last 2 weeks its felt strong as hell through.

I've been of the belief that doing these and heavy squats was all that was needed for core. However, i'm realizing now that I need to add in some additional ab/core work. I wish i had access to a glute ham raise. Do you guys know of any ways to simulate this movement without that piece of equipment?

Just get something to anchor your feet under. You'll also want to put something under your knees to cushion them.

IMO, dynamic core work is kind of overrated - especially situps/crunches. Something like an L-sit is much more beneficial. Consider it the next step up from a hanging leg raise.

 

[OneBreath]

Just get something to anchor your feet under. You'll also want to put something under your knees to cushion them.

IMO, dynamic core work is kind of overrated - especially situps/crunches. Something like an L-sit is much more beneficial. Consider it the next step up from a hanging leg raise.

I like the lseat. Thanks.

 

[SaiBoT]

Mwm5 I think you need to get some time off from heavy lifting. Plus you need a good stretch routine, envolving some twisting and reverse hypers some suggested. You could also use a neoprene belt to keep that area warm and loosen.

 

[Big_BK]

Mwm5 I think you need to get some time off from heavy lifting. Plus you need a good stretch routine, envolving some twisting and reverse hypers some suggested. You could also use a neoprene belt to keep that area warm and loosen.

+1 i wear my rehband belt pretty much after every set not even when im not doing back just to keep it loose since the injury crap./

 

[SaiBoT]

+1 i wear my rehband belt pretty much after every set not even when im not doing back just to keep it loose since the injury crap./

It's really useful, I started using it because the weightlifting belt would dig into my lower abs hurting like hell and ended up finding out that it really loosen ups that area.

 

[Big_BK]

If you are doing heavy lifting look into getting rehband elbow and knee sleeves. Pretty much all strongmen use them because they keep your joints warm and keep blood flowing there to help avoid damage, help with repair and pain.

 

[SouthernLord]

If you are doing heavy lifting look into getting rehband elbow and knee sleeves. Pretty much all strongmen use them because they keep your joints warm and keep blood flowing there to help avoid damage, help with repair and pain.

I am now using my old neoprene knee sleeves for elbow sleeves

I looked into the Rehband sleeves, but man they sure are pricey. I would really like to get a Rehband waste band.

 

[Big_BK]

I am now using my old neoprene knee sleeves for elbow sleeves

I looked into the Rehband sleeves, but man they sure are pricey. I would really like to get a Rehband waste band.

Tell you what tho they are worth the investment!!! Make sure you get the old thicker blue ones for knees (7mm) the new style ones suck. jackalsgym has them i think.

 

[SaiBoT]

I usually use elbow bands when doing zercher squats, never used knee bands though maybe I will give it a try now that I'm getting back to squats.

 

[mwm5]

where do i get this band u guys are speaking of? i have stopped doing thing that would effect my back at the moment and letting it rest.

 

[Big_BK]

I usually wear them even if not doing knees because there always sore, hahaha. I go thru phases where they will hurt like fuck for a while then be fine.

 

[SaiBoT]

I got mine at Modell's but it was last year and the rehab belt I got one at Walgreens also.

 

[SouthernLord]

where do i get this band u guys are speaking of? i have stopped doing thing that would effect my back at the moment and letting it rest.

Jackal's Gym - Store

 

[SaiBoT]

where do i get this band u guys are speaking of? i have stopped doing thing that would effect my back at the moment and letting it rest.

Check here I think they have almost if not everything you need for weightlifting APT Pro Gear - Bodybuilding, Weight Lifting, Powerlifting, Strongman Products

 

[Big_BK]

You want this bro APT Pro Gear - Rehband Back Support Weight belt DELUXE GRADE

 

[gjohnson5]

what are you guys doing to build core strength?

flutter kicks , sit ups (not crunches ... old fashion US Army sit ups), leg lift, knee-ups , jack knife, abdominal plank

caveat: standing overhead (military) presses