Core strengthing/thickening

  1. Core strengthing/thickening


    So my question is what is superior exercises for developing extremely strong abs to compliment powerlifts. Im looking for something beyond crunches and cable pulldowns. I feel that my core routine is somewhat lacking as far as exercise depth. Usually i do hanging leg lifts, cable pulldowns (5x5 heavy), the stoopid nautilus, and floor leg raises/hello dollies . Im really looking for some ruthless exercises that your normal lifter has no intent or will to do

    thaO
    Strong people are harder to kill than weak people, and more useful in general. -Rippetoe


  2. Wood Choppers
    Halos
    M.Ed. Ex Phys


  3. wood choppers- thats like hitting a tire with a hammer, or pulling a cable in a forcefull downward motion, right?

    not familiar with halos
    Strong people are harder to kill than weak people, and more useful in general. -Rippetoe
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  4. looked up halos....ive done those before. Thought it was more shoulder work...guess it could be a solid core work 2
    Strong people are harder to kill than weak people, and more useful in general. -Rippetoe

  5. ha wow

  6. Squats!

    Seriously.

    and Decline situps while holding a 45lb plate

  7. well im no stranger to squats....

    just looking for some more inventive, savage ab work
    Strong people are harder to kill than weak people, and more useful in general. -Rippetoe

  8. Most people neglect the transverse abs and this causes lots of kinetic weakness and injury. Some sort of rotational work should be done at least 1x/wk. Don't forget to really stretch the muscles in the hips/glutes as well.
    M.Ed. Ex Phys


  9. If you haven't looked into P90X Ab Ripper X.....

    U should, great program, not only for cutting abs. But adding trunk size and lowering waist size.


  10. Quote Originally Posted by Jay V 24 View Post
    Squats!

    Seriously.

    and Decline situps while holding a 45lb plate
    +1

    . . and yoga man, I shit you not . . . Ive just started, helps in more ways than just the physical, it's assisting with that whole mind-muscle connection thing

  11. i could give a fuk less about ripping my abs up, but ill look into it anyways
    Strong people are harder to kill than weak people, and more useful in general. -Rippetoe

  12. Quote Originally Posted by thaOrleanyte View Post
    i could give a fuk less about ripping my abs up, but ill look into it anyways
    Yoga, yes.

    Anything to do with Tony Horton, NO!!
    M.Ed. Ex Phys


  13. Don't neglect your obliques either. here are some that I do.

    Hanging leg raises (try to touch feet to handles)
    Heavy DB side bends
    Suitcase rack pulls (lowest pin position)
    Olympic Abs
    Cable pulldowns (do these on a lat pull station and stand with your hams against the pads and bend away from the weight stack, very humbling)
    Weighted decline situps
    Band pulldowns

  14. planks

  15. Overhead squats
    farmerwalks (racked, overhead, and side carries)
    planks
    sledgehammer swings (wood chop and reverse wood chops)
    corkscrew
    yoga

    pretty much all complex movements will involve/strengthen your core, say for example instead of a seated military press do a standing push press or instead of sitting and doing leg extensions try Bulgarian split squats. Also try adding a stabilty ball to your workouts instead of using benches. Simple changes like these in a workout will strengthen your core

  16. Quote Originally Posted by thaOrleanyte View Post
    So my question is what is superior exercises for developing extremely strong abs to compliment powerlifts. Im looking for something beyond crunches and cable pulldowns. I feel that my core routine is somewhat lacking as far as exercise depth. Usually i do hanging leg lifts, cable pulldowns (5x5 heavy), the stoopid nautilus, and floor leg raises/hello dollies . Im really looking for some ruthless exercises that your normal lifter has no intent or will to do

    thaO
    Don't use a belt, that comes to mind immediately. You have a "belt" of muscle called the abdominals. Not just the "6 pack" muscles, or rectus abdominis, but the obliques, transverse abdominis, etc. Why short-change them with a belt?

    First and foremost, anything where you are standing and lifting weights. Your abs will contract to provide stability. Don't be afraid of standing overhead presses, DB snatches, etc.

    My favorite is DB snatch:

    YouTube- 150 lb one-handed snatch




    Some excellent exercises for core strength/thickening are:

    1. Weighted situps: Find a situp bench, grab a heavy DB, hug it near your chest, and go for 5X10. Very challenging, but more fun than bodyweight.

    2. Windmills: Very challenging at first, but once you start doing them you'll add weight almost every workout because it's such a new exercise. I started out doing 70 lbs DB's and within a few weeks I was up to 130 lb DB's.

    Demonstration with a barbell (DB are easier to do in the gym setting)

    YouTube- 100 lb barbell windmill


    One awesome side-effect of this is that your squat will drastically increase. It works your hip abductors, not just your obliques and transverse abs.


    3. Overhead squats:
    YouTube- 225X3 overhead squat (paused)

    Awesome for helping to stay tight and arch the lower back.

  17. Incorporate Kettle Bells

    Mix in Turkish Get-up as well.

    5 days late, but happy birthday theO
    ADVANCED MUSCLE SCIENCE
    Strongest On The Market
    RECOVERBRO: Est. Post #3222
  18. Ironloo
    Ironloo's Avatar

    I do 30lb. weighted leg raises i use elite rings weighted or not and do jack knife, leg raises, or got to lifelineusa.com 240lbs. power pushup should strengthen your back also if you do cardio run as fast as you can 20mins heavy weighted vest 50lbs. plus keep your back straight correct form these helped me and might help you.
  

  
 

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