My core stability is so bad!
I can’t do a regular BW squat, its pitiful, One time I was doing Military Presses and I fell over! I read in an article on here that bad core stability could lead to bad knees, guess what my I have crappy knees.
In the article he showed Many exercises to improve core stability, but the only one I can do out of them is the front pillar, ,can anyone help me out on what I should do for my core?
Hi BadCoreStability,
Honestly if you truly feel as though it is your lack of core strength that is limiting your ability to do a BW squat, then the best advice I can give you is to squat more often. Exercises are skill sets. The more you do a movement the better you will get at it.
This goes for all facets of the movement (balance, strength, etc…) as well as all movements.
If after a considerable time you are not improving in your ability to perform the exercise as well as improving in your ability to use more weight, then I’d suggest perhaps doing some supplementary work. Or, going to see a doctor, as perhaps you have an undiagnosed neurological disorder, or inner ear problem.
As for supplementary balance exercises. I’d suggest things like standing on one foot while tyeing your shoes, or getting changed. Also do as many standing variations of exercises as possible.
For instance, standing barbell curls instead of preacher curls; standing military presses (try using dumbells instead of barbells as this should reduce the need to lead back while pressing the weight overhead); overhead squats (you will probably have to start with a broom stick, but these will really help your core strength); etc…
Hope that helps.
Good luck and good training,
Sentoguy
thanks alot, but when I said BW squat I mean , I cant do a squat even with no weight at all on my back, I think you got the Idea that I cant put my bodyweight on my back and squat it. But thanks for your ideas I will definitly try them out.
Look up “core training for smart folks” in the search function. Great article for absolute core beginners.
Do get checked out for an inner ear imbalance from a doctor.
Consider betting the Idiots Guide to Yoga & try some of the beginners balance poses in there - a nice, gentle way to begin developing the core.
Are you serious? you fell over, by standing still, doing a military press?
Fella, you could have some serious issues that should be looked at by a professional.
Try Pilates, it builds core strength gently and for the most part you’d be lying down, so you can’t fall. The worst you could do is roll over. 
[quote]BadCoreStability wrote:
thanks alot, but when I said BW squat I mean , I cant do a squat even with no weight at all on my back, I think you got the Idea that I cant put my bodyweight on my back and squat it. But thanks for your ideas I will definitly try them out.[/quote]
So, how do you stand up from a chair?
When you sit down, do you fall down?
How long can you sit on a stool?
Can you pick up a box?
Like the other poster said, it sounds like you’ve got some serious issues that should be looked at by a professional.
OK, so your squat aint squat. Try just a barbell. Keep head high. Try body weight squat with your heels elevated with 1st 5 pound plates. Try again with 10’s. If you get better with 5’s and even better with 10’s, stretch the dog poop out of your calves.
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So, how do you stand up from a chair?
When you sit down, do you fall down?
How long can you sit on a stool?
Can you pick up a box?
These are really good questions - you must be able to tighten and hold your abs and lower back in some situations. It seems like you have to learn to fire those muscles on demand. Have you ever tried “planks?”
Advanced lifter find them kind of weenie, but they do teach you to stabilize your core. (OH GOD, I SAID CORE, NEXT THING YOU KNOW, I’LL SAY FUNCTIONAL - OH SHIT . . .)
google “Stuart McGill” for starters.
It maybe more than just “core stability” - the fact that you can’t even do a bodyweight squat - which is basicly just sitting down, should tell you that.
My advice would be to find someone in your area to work with you - even just to point you in the right direction.
[quote]BadCoreStability wrote:
thanks alot, but when I said BW squat I mean , I cant do a squat even with no weight at all on my back, I think you got the Idea that I cant put my bodyweight on my back and squat it. But thanks for your ideas I will definitly try them out.[/quote]
It sounds more like flexibility issues. If your core was so weak, how would you stand up for any period of time?
Either that or hou have some kind of nerve problem that is shutting down your muscles in certain situation.
How would you get off of the toilet?
to stand up or get off a low chair I have to use my hands to push off of something, its so sad that all of this at age 15, I tried squatting with a plate under my heel still didnt work, so that means my calves arent the problem. I have been doing regular planks. I definitly need a trainer, but I can’t afford it- That is why I came here.
Its just my balance is so bad, I can do a ATG Squat if I am holding onto a pipe or something for balance, so I doubt flexibility is the issue, just have very bad core stability.
and what is this inner ear problem you guys are talking about? Confused
Your inner ear balances out your body, enabling you to stand up straight. If you have a problem with your inner ear, and it’s serious, you could wobble around like you’re drunk the whole time. It’s a similar sensation.
bump
anyone have anymore advice?
[quote]Robert P. wrote:
If you have a problem with your inner ear, and it’s serious, you could wobble around like you’re drunk the whole time.
[/quote]
YEAH! no posers! If you are going to walk around like your drunk, you should first wait until you are the legal age to make that decision, and second, do it the old school way.
Kidding aside, Is your balance bad when walking? Google field sobriety test and test yoruself. If you have some problems there really, the last thing you want to do is squat with weights.
Can you squat near a door? Place a foot on each side of the door and use the doorknob as a balance. start doing reps very often, multiple times a day, good form, keeping heel on ground. That is, if your ear is not a problem. If not, try the doorway squats. add reps every time.
PEOPLE HAVE TOLD ME THE WAY I WALK IS WEIRD, BUT I DIDNT NOTICA ANYTHING.
1stly, get yourself a Swiss-Ball!
2ndly, stop trolling this proud site.
Can you post some pictures?
Breath in and hold your breath while squatting. If that still doesn’t work, try the goblet squat.
[quote]BadCoreStability wrote:
to stand up or get off a low chair I have to use my hands to push off of something, its so sad that all of this at age 15, I tried squatting with a plate under my heel still didnt work, so that means my calves arent the problem. I have been doing regular planks. I definitly need a trainer, but I can’t afford it- That is why I came here.
Its just my balance is so bad, I can do a ATG Squat if I am holding onto a pipe or something for balance, so I doubt flexibility is the issue, just have very bad core stability.[/quote]
It sounds like you have muscular dystrophy or you weigh 400 lbs. If not, maybe you should smash your X-box and go play outside.