Need to CRUSH my CORE. Need some IDEAS!

[OMEGA]

good find

 

[SouthernLord]

Overhead Squats
L Pull-ups
Hanging knees to elbows
med ball throws
Slosh pipe (http://www.t-nation.com/readArticle.do?id=1749686)

Fuck yeah on the overhead squat! I focused on these a few years back with great results. I would do them every training day as a warm up working up to a modest triple. One day a week I would work up and do heavy singles. i did no direct ab work for the entire cycle. When I was done I could bang out strict full pikes and window wipers with ease. Before this I could not do either exercise. It is such an unbelievable and underestimated exercise. It will also do some unbelievable things to your upper back strength and size.
To the OP try some suit case deadlifts, Saxon side bends, and waiters walks. These will all nail the shit out of your core and I guarantee you some odd looks from the casual gym goer. Peace.

 

[mm107]

WOW the respnonses in this thread are above excellent.

Thanks for the ideas.

Omega, i have that at the gym. Time to kill them!

Ill be throwing in Overhead Squats / Front Squats As warmups on Leg Day....

For a Complete AB Day, i will:
Overhead Squat for Single.
Needsize Abs
Heavy DB Decline Situps (Explosively)
OBLIQUE Crunches (Omega Style)
Standing Ab Wheel Rollouts


JUST Wondering what these excercises were...
suit case deadlifts? - like a trap bar deadlift?
Waiter Walks?

 

[Scotsman]

Sled drags
Famers walks
Atlas stones
etc....

Most of the big strongman events are core demolishers.

Cheers,
Scotsman

 

[OMEGA]

I would do My Sequence FIRST before you hit the NeedSize Abs

I think you will understand once you do it

 

[Mercere]

Where do you hold the weight in decline sit-ups? Do you hug it or place it behind the neck?

 

[thebadguy54]

WOW the respnonses in this thread are above excellent.

Thanks for the ideas.

Omega, i have that at the gym. Time to kill them!

Ill be throwing in Overhead Squats / Front Squats As warmups on Leg Day....

For a Complete AB Day, i will:
Overhead Squat for Single.
Needsize Abs
Heavy DB Decline Situps (Explosively)
OBLIQUE Crunches (Omega Style)
Standing Ab Wheel Rollouts


JUST Wondering what these excercises were...
suit case deadlifts? - like a trap bar deadlift?
Waiter Walks?

Waiter's Walk - Hold a weight (dumbell, kettlebell, etc.) overhead and walk for distance. Awesome stabilizer work.
http://www.crossfit.com/mt-archive2/waiter_walk.html

Suitcase Deadlifts - Put a dumbbell on the floor beside you, bend down and pick it up like a suitcase.

 

[SouthernLord]

Waiter's Walk - Hold a weight (dumbell, kettlebell, etc.) overhead and walk for distance. Awesome stabilizer work.
http://www.crossfit.com/mt-archive2/waiter_walk.html

Suitcase Deadlifts - Put a dumbbell on the floor beside you, bend down and pick it up like a suitcase.

Good call..... I would actually do my suitcase Dl's with a barbell. If you are feeling good and have the room take a walk with it. Awesome core and grip work right there. How about Turkish Get Ups? Super ab exercise and wicked for developing shoulder stability and range of motion. Peace

 

[Tweakle]

Where do you hold the weight in decline sit-ups? Do you hug it or place it behind the neck?

You can alternate each session, DB on the chest or a 45-100 behind the head (depending how strong you are & how low rep you're going)

 

[mm107]

You can alternate each session, DB on the chest or a 45-100 behind the head (depending how strong you are & how low rep you're going)

I usually hold a 60lb dumbell on the chest for situps. But have found that when i use a 10-25lb plate and put it behind my head it kills my lower abs.

I understand the waiter's walk and the suitcase deadlifts. Great idea BTW.

Scotsman; I was actually going to do Farmer's Walks yesterday for my core, but just didnt get around to it (workout last longer then usual). My Buddy also has a sled to drag, i really need to get out there one of these days...

Omega; Definatley Right, your side obliques are first =]