Re: standing ab pulldowns - just hook your feet under a couple of dumbells. Works like a charm.
So ive been reading on abs lately, and have come to this.
1.) standing cable crunches
2.) decline weighted sit-ups
3.) DB side bends
4.) hanging leg raises.
5.) the DeFranco circuit for more endurance, or a finisher after a workout.
I obviously am not going to be working on all of thess at once, but ive heard that standing cable crunches and DB side bends are king.
The DB side bends are pretty self explanatory, but im having trouble doing the standing cable crunches correctly.
Do i lock my hips and knees in a position similar to RDL?
And should my back stay pretty neutral, in which case it would be a hip flexion instead of spinal flexion?
I know there was a good video of someone doing these correctly, but I cant seem to find it, does anyone know where to find it?
Thanks guys.
bump
How much weight are you guys using when you get pulled off your feet? It’s hard as hell for me to do reps with 100 lbs (not letting hamstrings rest against anything), and I thought my abs were pretty strong.
[quote]dankid wrote:
So ive been reading on abs lately, and have come to this.
1.) standing cable crunches
2.) decline weighted sit-ups
3.) DB side bends
4.) hanging leg raises.
5.) the DeFranco circuit for more endurance, or a finisher after a workout.
I obviously am not going to be working on all of thess at once, but ive heard that standing cable crunches and DB side bends are king.
The DB side bends are pretty self explanatory, but im having trouble doing the standing cable crunches correctly.
Do i lock my hips and knees in a position similar to RDL?
And should my back stay pretty neutral, in which case it would be a hip flexion instead of spinal flexion?
I know there was a good video of someone doing these correctly, but I cant seem to find it, does anyone know where to find it?
Thanks guys.[/quote]
Anyone?
[quote]dankid wrote:
dankid wrote:
So ive been reading on abs lately, and have come to this.
1.) standing cable crunches
2.) decline weighted sit-ups
3.) DB side bends
4.) hanging leg raises.
5.) the DeFranco circuit for more endurance, or a finisher after a workout.
I obviously am not going to be working on all of thess at once, but ive heard that standing cable crunches and DB side bends are king.
The DB side bends are pretty self explanatory, but im having trouble doing the standing cable crunches correctly.
Do i lock my hips and knees in a position similar to RDL?
And should my back stay pretty neutral, in which case it would be a hip flexion instead of spinal flexion?
I know there was a good video of someone doing these correctly, but I cant seem to find it, does anyone know where to find it?
Thanks guys.
Anyone?
[/quote]
[quote]Hanley wrote:
dankid wrote:
dankid wrote:
So ive been reading on abs lately, and have come to this.
1.) standing cable crunches
2.) decline weighted sit-ups
3.) DB side bends
4.) hanging leg raises.
5.) the DeFranco circuit for more endurance, or a finisher after a workout.
I obviously am not going to be working on all of thess at once, but ive heard that standing cable crunches and DB side bends are king.
The DB side bends are pretty self explanatory, but im having trouble doing the standing cable crunches correctly.
Do i lock my hips and knees in a position similar to RDL?
And should my back stay pretty neutral, in which case it would be a hip flexion instead of spinal flexion?
I know there was a good video of someone doing these correctly, but I cant seem to find it, does anyone know where to find it?
Thanks guys.
Anyone?
[/quote]
Thanks, I’ve been looking for that video for a while too.
hanley you beautiful son of a bitch, thank you
[quote]Xen Nova wrote:
hanley you beautiful green hulk-like son of a bitch, thank you[/quote]
fixed.
Thanks hanley.
I think i was having trouble, cause I wasn’t using the lat pulldown, but was using the highest setting on the cable machine. So instead of the cable coming from directly above, it comes from behind you, which is even harder to balance. I’ll give these a try now.
And i’ll definately do the hanging leg raises that have been suggested.
Gonna add that I really love db side bends because they hit the quadratus lumborum or however your spell it which I think really helps with hip swaying on front squats and box squats (think Naim Suleymanoglu)
Try and use the 90+ DBs and dont jerk but dont go slow
[quote]KBCThird wrote:
sapasion wrote:
I’m with Pemdas on this one. Standing pulldown abs are #1 for direct application to your dead and squat. Weighted Decline sit ups I’d say are a distance second. Those are the only two movements I do.
I guess I’m in the minority, but I hate standing ab pulldowns. I know louie loves em, but I cant seem to get it to work right. If I use a weight heavy enough to work my abs it pull me off of my feet at teh top (not that I’m hanging in the air, but I reach the top and it pulls me back and upwrds, so my heels are on the ground, but just barely.) If I use a weight light enough that I dont get pulled around, its too light to work my abs
[/quote]
same here . they dont feel like they’re doing anything at all . but I’ve never tried them turned around , so I’ll give that a try soon.
[quote]marlboroman wrote:
KBCThird wrote:
sapasion wrote:
I’m with Pemdas on this one. Standing pulldown abs are #1 for direct application to your dead and squat. Weighted Decline sit ups I’d say are a distance second. Those are the only two movements I do.
I guess I’m in the minority, but I hate standing ab pulldowns. I know louie loves em, but I cant seem to get it to work right. If I use a weight heavy enough to work my abs it pull me off of my feet at teh top (not that I’m hanging in the air, but I reach the top and it pulls me back and upwrds, so my heels are on the ground, but just barely.) If I use a weight light enough that I dont get pulled around, its too light to work my abs
same here . they dont feel like they’re doing anything at all . but I’ve never tried them turned around , so I’ll give that a try soon.
[/quote]
I used to think they were worthless too, but they’re not my favourite ab exercise. I’ve even started to add weight to the stack!!
The key I found is to get your feet way back being your hips and lean into it. If you can get your ass on something like a cross brace or upright it’ll help anchor you in too. Like if you can get the leg brace on a pulldown machine to go up high enough it acts as a perfect brace.
a few people have asked me how I do em so I might have to video a set so I can just show it instaed of having to explain it all the time. I’ll bump this if I do.
[quote]Hanley wrote:
marlboroman wrote:
KBCThird wrote:
sapasion wrote:
I’m with Pemdas on this one. Standing pulldown abs are #1 for direct application to your dead and squat. Weighted Decline sit ups I’d say are a distance second. Those are the only two movements I do.
I guess I’m in the minority, but I hate standing ab pulldowns. I know louie loves em, but I cant seem to get it to work right. If I use a weight heavy enough to work my abs it pull me off of my feet at teh top (not that I’m hanging in the air, but I reach the top and it pulls me back and upwrds, so my heels are on the ground, but just barely.) If I use a weight light enough that I dont get pulled around, its too light to work my abs
same here . they dont feel like they’re doing anything at all . but I’ve never tried them turned around , so I’ll give that a try soon.
I used to think they were worthless too, but they’re not my favourite ab exercise. I’ve even started to add weight to the stack!!
The key I found is to get your feet way back being your hips and lean into it. If you can get your ass on something like a cross brace or upright it’ll help anchor you in too. Like if you can get the leg brace on a pulldown machine to go up high enough it acts as a perfect brace.
a few people have asked me how I do em so I might have to video a set so I can just show it instaed of having to explain it all the time. I’ll bump this if I do.[/quote]
got it
thanks
I used to like to do abs like pemdas described, with your legs anchored on the lat pull down. I found that was the one exercise that really brought my ab strength up and made me feel more stable when squatting.
Here’s another way WSB used to do them that I thought was interesting:
I don’t have access to a cable stack anymore, but I found a good way to substitute an exercise for anyone without a cable stack on a GHR (or other piece of equipment) using bands…
http://asp.elitefts.com/qa/default.asp?qid=54128&tid=101
What do you guys think of side bends? I know I should be doing them more, but I just don’t get the feeling I think I should out of them.
[quote]threewhitelights wrote:
I don’t have access to a cable stack anymore, but I found a good way to substitute an exercise for anyone without a cable stack on a GHR (or other piece of equipment) using bands…
http://asp.elitefts.com/qa/default.asp?qid=54128&tid=101
[/quote]
I need bands more then ever now. thanks
did 'em like this today , but with my keester up against the knee-support on the lat-pulldown station like Hanley suggested
big difference
they will be added to ab rotation
Does anybody use the ab roller?
I’ve been using it the last few weeks and I’m glad I brought it back into my routine.
Anyone does Turkish getups and overhead squats?
[quote]Hanley wrote:
marlboroman wrote:
KBCThird wrote:
sapasion wrote:
I’m with Pemdas on this one. Standing pulldown abs are #1 for direct application to your dead and squat. Weighted Decline sit ups I’d say are a distance second. Those are the only two movements I do.
I guess I’m in the minority, but I hate standing ab pulldowns. I know louie loves em, but I cant seem to get it to work right. If I use a weight heavy enough to work my abs it pull me off of my feet at teh top (not that I’m hanging in the air, but I reach the top and it pulls me back and upwrds, so my heels are on the ground, but just barely.) If I use a weight light enough that I dont get pulled around, its too light to work my abs
same here . they dont feel like they’re doing anything at all . but I’ve never tried them turned around , so I’ll give that a try soon.
I used to think they were worthless too, but they’re not my favourite ab exercise. I’ve even started to add weight to the stack!!
The key I found is to get your feet way back being your hips and lean into it. If you can get your ass on something like a cross brace or upright it’ll help anchor you in too. Like if you can get the leg brace on a pulldown machine to go up high enough it acts as a perfect brace.
a few people have asked me how I do em so I might have to video a set so I can just show it instaed of having to explain it all the time. I’ll bump this if I do.[/quote]
I’d like to see the vid Hanley!