[quote]Koestrizer wrote:
I keep hearing awesome things about this excersise, unfortunately I have no access to the machine either. Yes the material I am working with is not the greatest…
[/quote]
Rogue makes a very solid model. It’s what I ended up buying. It bucks a little bit when you put 3 plates per side on it, but you can weigh down the feet with heavy dumbbells or just screw the whole thing in to the floor if you need to.
[quote]T3hPwnisher wrote:
[quote]Koestrizer wrote:
I keep hearing awesome things about this excersise, unfortunately I have no access to the machine either. Yes the material I am working with is not the greatest…
[/quote]
Rogue makes a very solid model. It’s what I ended up buying. It bucks a little bit when you put 3 plates per side on it, but you can weigh down the feet with heavy dumbbells or just screw the whole thing in to the floor if you need to.
[/quote]
I do not have that kind of money. And no space. A home gym is a big wish of mine but I have not enough space inside. Gyms in my country are just crap in general so just finding one that has a reverse hyper is not an option.
Try Anti-extension Pallof press, 5sets of 10 with strict form and pause at the top with a split stance for 2 counts will torch your core, set the pulley so that when you are at your split stance and pressing up, it will be perpendicular with your body. It trains not only your abs but most importantly external obliques to help your low back to take on those weight when you squat and dead. Remember to flex your lats at the top (your hands a bit more forward than overhead press but not so much that you feel it in your triceps), squeeze your glute on your back leg and chest up, no core flexion (dont crunch over aka hollow body). Think tall and thin.
Good mornings, especially squat-mornings (lower as a good morning until you can’t anymore then squat down like a normal squat and squat back up) are fantastic for core strength. Suitcase deadlifts too. Stuff like feet to bars, side bends, ab rollouts, and that type of stuff is also good for smaller exercises.
Saw a lot of people here recommending exercises that either stress your low back or stress your spine. Things like good mornings and front squat, although still use a bit of your front abdominal wall, use a lot of your low back. I am not trying to be disrespectful to other people’s commends. But I think your anti-flexion core strength is already strengthen enough on your main lifts (which you should be doing very very often if you lift raw), and you should save your low back resources for those three.
What you should develop for your stability is other core muscles (Abs, external obliques, internal obliques etc.) to help your low back to stabilize your trunk. Things like suitcase deadlift or off set farmers are great, but I felt like they also take away some of your low back resources.
[quote]terrysae wrote:
Saw a lot of people here recommending exercises that either stress your low back or stress your spine. Things like good mornings and front squat, although still use a bit of your front abdominal wall, use a lot of your low back. I am not trying to be disrespectful to other people’s commends. But I think your anti-flexion core strength is already strengthen enough on your main lifts (which you should be doing very very often if you lift raw), and you should save your low back resources for those three.
What you should develop for your stability is other core muscles (Abs, external obliques, internal obliques etc.) to help your low back to stabilize your trunk. Things like suitcase deadlift or off set farmers are great, but I felt like they also take away some of your low back resources. [/quote]
That is what I was looking for mainly. Right now I use anti-flexion, anti-lateral flexion and anti-rotation excercises. To be precise I use “advanced” planks, side planks, palov holds.
[quote]Koestrizer wrote:
[quote]terrysae wrote:
Saw a lot of people here recommending exercises that either stress your low back or stress your spine. Things like good mornings and front squat, although still use a bit of your front abdominal wall, use a lot of your low back. I am not trying to be disrespectful to other people’s commends. But I think your anti-flexion core strength is already strengthen enough on your main lifts (which you should be doing very very often if you lift raw), and you should save your low back resources for those three.
What you should develop for your stability is other core muscles (Abs, external obliques, internal obliques etc.) to help your low back to stabilize your trunk. Things like suitcase deadlift or off set farmers are great, but I felt like they also take away some of your low back resources. [/quote]
That is what I was looking for mainly. Right now I use anti-flexion, anti-lateral flexion and anti-rotation excercises. To be precise I use “advanced” planks, side planks, palov holds.
[/quote]
To be honest, I think Anti-extention is the only one you need as its the most bang of the buck and also balance out your low back strength for a healthier spine. Check out my post for the anti-extension pallof press. Core stuffs are just accessory exercises, whats important are the main lifts (squat bench dead) and secondary lifts (front squat, close grip bench, sldl etc) They are there for stability, health and muscle balancing. If I have time to do all those core stuffs I would rather go home and sleep and recover for my next session. IMO just do anti-extension.
[quote]terrysae wrote:
[quote]Koestrizer wrote:
[quote]terrysae wrote:
Saw a lot of people here recommending exercises that either stress your low back or stress your spine. Things like good mornings and front squat, although still use a bit of your front abdominal wall, use a lot of your low back. I am not trying to be disrespectful to other people’s commends. But I think your anti-flexion core strength is already strengthen enough on your main lifts (which you should be doing very very often if you lift raw), and you should save your low back resources for those three.
What you should develop for your stability is other core muscles (Abs, external obliques, internal obliques etc.) to help your low back to stabilize your trunk. Things like suitcase deadlift or off set farmers are great, but I felt like they also take away some of your low back resources. [/quote]
That is what I was looking for mainly. Right now I use anti-flexion, anti-lateral flexion and anti-rotation excercises. To be precise I use “advanced” planks, side planks, palov holds.
[/quote]
To be honest, I think Anti-extention is the only one you need as its the most bang of the buck and also balance out your low back strength for a healthier spine. Check out my post for the anti-extension pallof press. Core stuffs are just accessory exercises, whats important are the main lifts (squat bench dead) and secondary lifts (front squat, close grip bench, sldl etc) They are there for stability, health and muscle balancing. If I have time to do all those core stuffs I would rather go home and sleep and recover for my next session. IMO just do anti-extension.
[/quote]
Where can I find your post? I am not doing all of these on one day. With my training right now I focus on preparing for a strongman competition. My program is pretty slim and I do one of these movements at the end of a session.
[quote]Koestrizer wrote:
[quote]terrysae wrote:
[quote]Koestrizer wrote:
[quote]terrysae wrote:
Saw a lot of people here recommending exercises that either stress your low back or stress your spine. Things like good mornings and front squat, although still use a bit of your front abdominal wall, use a lot of your low back. I am not trying to be disrespectful to other people’s commends. But I think your anti-flexion core strength is already strengthen enough on your main lifts (which you should be doing very very often if you lift raw), and you should save your low back resources for those three.
What you should develop for your stability is other core muscles (Abs, external obliques, internal obliques etc.) to help your low back to stabilize your trunk. Things like suitcase deadlift or off set farmers are great, but I felt like they also take away some of your low back resources. [/quote]
That is what I was looking for mainly. Right now I use anti-flexion, anti-lateral flexion and anti-rotation excercises. To be precise I use “advanced” planks, side planks, palov holds.
[/quote]
To be honest, I think Anti-extention is the only one you need as its the most bang of the buck and also balance out your low back strength for a healthier spine. Check out my post for the anti-extension pallof press. Core stuffs are just accessory exercises, whats important are the main lifts (squat bench dead) and secondary lifts (front squat, close grip bench, sldl etc) They are there for stability, health and muscle balancing. If I have time to do all those core stuffs I would rather go home and sleep and recover for my next session. IMO just do anti-extension.
[/quote]
Where can I find your post? I am not doing all of these on one day. With my training right now I focus on preparing for a strongman competition. My program is pretty slim and I do one of these movements at the end of a session.
[/quote]
I posted a reply on the first page of your post. I also have a video on how to do the exercise. To be honest, I know nothing about strongman haha, but in a powerlifting stand point IMO that exercise is the best and is all you will need. But for strongman I have no idea, I think the strongman training itself is already enough for your core?
[quote]terrysae wrote:
I think the strongman training itself is already enough for your core?[/quote]
This mentality tends to be held by people not doing well in strongman. The core needs to be hammered pretty hard, because it’s going to be put under a lot of stress and needs to be able to perform well.
This doesn’t mean days and days of ab work, but some sort of work needs to happen. I like the ab wheel, weighted GHR sit ups and reverse hyper as my go to movements.