So, I’ve got these big, strong legs, and this weak ass core/thoracic spine. I fold like an old man’s unused gym towel when I squat (seriously, though, what’s up with old dudes and just letting their junk wave around in the locker room? I can’t wait until I’m too old to give a shit). To remedy my issues, I’ve been doing the following:
Seated good mornings (heavy and with my legs as relaxed as possible)
Standing Abs
Wide-Legged Rack Situps
Can anyone recommend any other spayshul exercises (as Louie Simmons would say)? Other than row variations. I need to turn the muscles in my core and upper back into immovable objects.
Squat mornings, good mornings, suitcase deadlifts, and hanging leg raise variations. I added 30 pounds to my deadlift recently hammering the fuck out of those, and deadlifting was far from a priority in my training.
[quote]DonDooley wrote:
(seriously, though, what’s up with old dudes and just letting their junk wave around in the locker room? I can’t wait until I’m too old to give a shit). [/quote]
I suggest that when you walk by them you say something like “sweet looking dick man” or something equally absurd. Maybe this will compel them to quit walking around like that. Or you coud just ignore them…
On the core issue. I think you know what you have to do but it sucks. Sometimes you just have to get shit done.
You didn’t close your first parenthesis, and that bothers me. I double the cal-strengthish back extensions, pausing in the stretched and contracted positions for a shit load of time, and going for high reps. And really just more goddamn upper back volume with things that will challenge your ability to retain a neutral spine.
Had the same problem. Did not do anything for it but, I took up weightlifting. After 4 months of just doing full back and frint squats everyday, along with cleans, my erectors/upper back have never been stronger. I was a 500 squatter before switching to olympic lifting, after 4 months of not having done a single squat above 90kg, I went to the gym and tripled it. Just some food for thought.
[quote]DonDooley wrote:
Pretty sure proper protocol is “sweet dick bro”. I think they’d just chuckle and wink. Maybe give me a high-five.
Seriously though, I was asking because I don’t know every exercise under the sun, and I’m working with limited equipment. Thanks for the input fellas.[/quote]
HA, that’s it… my baby brother says that kinda stuff and I forgot the exact phrase.
Hey, try some barbell landmines. Those will make your core pretty tough. Also try the Turkish get ups. You can use dumbbells, plates, and my favorite, SANDBAGS. (sandbag training in general is pretty bad ass for accessory work) Front squat holds are great. just load the bar up heavy, lift it off the pins and just stand there. I load the bar so I can only hold it for 10 seconds or so at a time. Carries are great too. Farmers walk kind of stuff. You can use anything with a handle.
