Core strengthing/thickening

  1. Registered User
    thaOrleanyte's Avatar
    Stats
    5'10"  210 lbs.
    Join Date
    Jul 2008
    Location
    Gulf Coast
    Posts
    1,400
    Rep Power
    9105

    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. Running with the Big Boys
    Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Location
    Texas
    Age
    30
    Posts
    23,075
    Rep Power
    917999

    Wood Choppers
    Halos
    M.Ed. Ex Phys
  3. Registered User
    thaOrleanyte's Avatar
    Stats
    5'10"  210 lbs.
    Join Date
    Jul 2008
    Location
    Gulf Coast
    Posts
    1,400
    Rep Power
    9105

    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
    •   
       

  4. Registered User
    thaOrleanyte's Avatar
    Stats
    5'10"  210 lbs.
    Join Date
    Jul 2008
    Location
    Gulf Coast
    Posts
    1,400
    Rep Power
    9105

    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. Registered User
    Trig's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Oct 2009
    Posts
    9
    Rep Power
    64

    ha wow
  6. Banned
    Jay V 24's Avatar
    Stats
    5'9"  225 lbs.
    Join Date
    Nov 2009
    Location
    All over the map
    Age
    33
    Posts
    169
    Rep Power
    0

    Squats!

    Seriously.

    and Decline situps while holding a 45lb plate
  7. Registered User
    thaOrleanyte's Avatar
    Stats
    5'10"  210 lbs.
    Join Date
    Jul 2008
    Location
    Gulf Coast
    Posts
    1,400
    Rep Power
    9105

    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. Running with the Big Boys
    Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Location
    Texas
    Age
    30
    Posts
    23,075
    Rep Power
    917999

    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. Registered User
    JIXXER's Avatar
    Stats
    6'2"  210 lbs.
    Join Date
    Oct 2009
    Posts
    105
    Rep Power
    111

    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. Banned
    jakellpet's Avatar
    Stats
    6'2"  213 lbs.
    Join Date
    Feb 2008
    Location
    LHJO-ville
    Age
    40
    Posts
    5,533
    Rep Power
    0

    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. Registered User
    thaOrleanyte's Avatar
    Stats
    5'10"  210 lbs.
    Join Date
    Jul 2008
    Location
    Gulf Coast
    Posts
    1,400
    Rep Power
    9105

    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. Running with the Big Boys
    Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Location
    Texas
    Age
    30
    Posts
    23,075
    Rep Power
    917999

    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. Registered User
    JeffD's Avatar
    Stats
    5'11"  240 lbs.
    Join Date
    Jan 2009
    Posts
    149
    Rep Power
    5902

    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. Registered User
    stullsy's Avatar
    Stats
    5'11"  215 lbs.
    Join Date
    Apr 2009
    Location
    McClure
    Age
    28
    Posts
    291
    Rep Power
    210

    planks
  15. Pro Virili Parte
    Board Sponsor
    JudoJosh's Avatar
    Join Date
    Nov 2008
    Location
    NJ
    Age
    29
    Posts
    8,761
    Rep Power
    2088886

    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. Registered User
    Jmaths's Avatar
    Stats
    6'0"  250 lbs.
    Join Date
    Feb 2009
    Location
    Pennsylvania
    Age
    26
    Posts
    111
    Rep Power
    123

    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. Registered User
    CopyCat's Avatar
    Stats
    5'10"  187 lbs.
    Join Date
    Mar 2008
    Location
    Afghanistan
    Age
    33
    Posts
    6,262
    Rep Power
    719849

    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. Registered User
    Ironloo's Avatar
    Stats
    5'10"   lbs.
    Join Date
    Jan 2009
    Posts
    44
    Rep Power
    0

    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.
  •   

      
     

Similar Forum Threads

  1. Core ZAP...and Sushi!!! (Win A Bottle of CORE ZAP Inside)
    By dbc5 in forum Company Promotions
    Replies: 40
    Last Post: 07-18-2008, 01:06 AM
  2. Semen thickening supps
    By methusaleh in forum Supplements
    Replies: 69
    Last Post: 02-13-2008, 12:24 PM
  3. Core MRP by Core Nutritionals.
    By natedogg in forum Supplement Logs
    Replies: 5
    Last Post: 03-08-2006, 05:44 AM
  4. Thickening up..
    By xar in forum Exercise Science
    Replies: 3
    Last Post: 07-15-2004, 06:22 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in