Core training

[anthrax]

"Squats, overhead squats, and front squats work the core better than any exercises done on an unstable surface"

Discuss

 

[TheOak84]

by core you mean mid section right?

ive never really done abs, besides indirect work (squats, deads etc) and not using a belt.

but the last 2 weeks ive been doin incline sit ups with weights on my chest 5x5, or 4x8.

what a difference

 

[anthrax]

by core you mean mid section right?

Yep

Theory behind unstable surface / Swiss ball-based exercises :

They are the key to effective improvements in trunk strength. As actions per-formed on the ball involve greater stimulation of the ‘neuromuscular system’, users develop better balance, coordination and proprioception.

 

[Kane Fan]

is it safe to do OH Squats on an unstable surface?
how unstable are we talking here
a slight give? or like tettering as if you are at sea...

 

[anthrax]

is it safe to do OH Squats on an unstable surface?
how unstable are we talking here
a slight give? or like tettering as if you are at sea...

Dude, don't try OH squat on any unstrable surfacel!

But some people (I personaly don't) perform back/front squats with light weights on a half stability ball

 

[blut wump]

I recently saw an article which had people doing their workouts on vibrating surfaces. There was no conclusive evidence that it helped with progress.

 

[seizer]

I think I'll stick to a flat platform lol I dont want to be dropping the barbell on my head any time soon.

 

[Quadsweeps Sister]

I recently saw an article which had people doing their workouts on vibrating surfaces. There was no conclusive evidence that it helped with progress.

Vibrating surfaces...haha.

My TP and I have tried the ol' swiss ball for some of our PL movements. We used one to balance on instead of the bench during our high-rep DB press movements. You can also sit on a swiss ball and use the cable cross over or our gym has one of those machines you can pull the handle with both (straight) arms across in front of you while seated on the ball to work the core. Also - GM's are a pretty good core builder IMO, as well as most weighted AB and Low Back exercises (Hypers, Pull-downs, Glute/Ham Raises).

I may be wrong, but wouldn't the pinnacle of a strong squat 'start' with a strong core and not vice-versa (using the squat to strengthen the core)?

Thoughts?
__________________
Mythicwrld

"We deceive ourselves when we fancy that only weakness needs support. Strength needs it far more."

 

[anthrax]

I recently saw an article which had people doing their workouts on vibrating surfaces. There was no conclusive evidence that it helped with progress.

I don't think it can help lift "more weight"

But if it can help strengthen the tendons, joints and the abs it may be worth trying from time to time

 

[rbtrout]

Don't forget deadlifts being one of the best core exercises.

 

[Illuminati]

Dude, don't try OH squat on any unstrable surfacel!

But some people (I personaly don't) perform back/front squats with light weights on a half stability ball

dont do it. you are only inviting yourself an injury. save these "unstable exercises" for personal trainers who want to come up with something to make an attempt to impress the person that they are training. they will do nothing for you but get you injured

 

[b fold the truth]

I may be wrong, but wouldn't the pinnacle of a strong squat 'start' with a strong core and not vice-versa (using the squat to strengthen the core)?

Thoughts?

Having a strong core from doing OTHER exercises sure has helped my squat...that is for dang sure. As with anything there will be a weak link and that weak link should be priority #1. So many people just have the opinion that you should just squat and let the squat take care of the squat...too bad it doesn't work that way.

B True

 

[anthrax]

Having a strong core from doing OTHER exercises sure has helped my squat...that is for dang sure. As with anything there will be a weak link and that weak link should be priority #1. So many people just have the opinion that you should just squat and let the squat take care of the squat...too bad it doesn't work that way.

B True

That's the purpose of asistance exercises

and some so-called Swiss balls gurus say that exercising on am unstable surface will help when you eventually perform regular squats

 

[Guinness5.0]

The corporate director of personal training at the gym I work for (a decently big chain) said that if you are moving, you aren't working your core. Things like bridges and other static exercises are what truly enhance core strength. I'd be curious to see what some of you guys thought about that.

 

[Jim Ouini]

The corporate director of personal training at the gym I work for (a decently big chain) said that if you are moving, you aren't working your core. Things like bridges and other static exercises are what truly enhance core strength. I'd be curious to see what some of you guys thought about that.

I think he's referring to core stabilization muscles vs. core movement muscles e.g. internal obliques vs. external obliques.

They say stabilization should be trained first, which is done statically; most people train the movement muscles, though (like me!)

 

[KIAN]

My top picks for core conditioning would be these:

Squats
Deadlift
Hanging leg raise
Vertical leg-hip raise
Crunches
Obliques / Incline
Hyper Extension

To do squats successfully, you may have to concentrate more on the other exercises to help build up the needed support frame. But each person is different and so you may be one of the lucky ones who responds better to squats for core conditioning.

As for Swiss balls, apart from using one as an alternative for doing crunches to target the lower abdominal section, they are best left to throwing around at the beach. I would never use any weights on an unstable surface. I really don't understand the attraction to creating a situation where your body is in an unstable position. Every exercise manual I have ever read always starts out with the following in describing correct form for various exercises:

'Position your feet for stability'
'Place you hands so that the bar is stable'

Now, the trend seems to be to get into a position where by you are just about ready to fall over and this is somehow good for your development. Maybe it is just me, but I prefer a solid bench with four solid legs on a flat floor.


_______________________

KP -- Fitness Basics

 

[Kane Fan]

Dude, don't try OH squat on any unstrable surfacel!

But some people (I personaly don't) perform back/front squats with light weights on a half stability ball

I have a theory....

fuck that

 

[Kane Fan]

The corporate director of personal training at the gym I work for (a decently big chain) said that if you are moving, you aren't working your core. Things like bridges and other static exercises are what truly enhance core strength. I'd be curious to see what some of you guys thought about that.

I think bridges are difficult
does that count

 

[Illuminati]

I have a theory....

fuck that

I second that one

 

[Quadsweeps Sister]

I have a theory....

fuck that

HAHA - LOL!!!

That reminds me of this class they had at my gym called "Bosu-Ball Training". It was like a half a swiss ball on a flat base and people would try to stand on them and balance while doing different movements.

They were *uckin flying off those balls all over the place - it was hilarious!

I imagine back or front squats on half a stability ball for some people would just pop the damn things! Now that would really suck!
__________________
Mythicwrld

"We deceive ourselves when we fancy that only weakness needs support. Strength needs it far more."