Jump to content

Powerlifting: Getting to the core of the problem


Gasp

Recommended Posts

Lately I`ve been finding good leg strength with squats and deads only to be let down by continual weakness in my core. Ultimately this will stifle the gains I feel I can still make.

From a PL perspective what are the best all-round core strengthening exercises used by those who are in the game?

Would appeciate any good advice. Cheers

Link to comment
Share on other sites

Real good question, the core can be the limiting factor for these heavy lifts. It is especially applicable to PL's using equipment, if you can't stand up with the weight then you ain't going to be able to squat it.

I think that core work needs to be functional so the best work you can actually do is squat, deadlift etc but anything that involves handling hevy weights so good mornings, box squats (maybe use a higher box so you can use more weght) and ustilise partial movements like rack pulls, suspended good mornings. If you are lucky enough to be in a gym with a cambered bar or safety squat bar these are really good. Also, any strong man exercises, stones, farmers work , tyre flips are great.

If you think the core needs extra work then you can throw in some supplementry exercise, I like to use the cables for heavy wood choppers and side bends etc. My general approach is to go heavy on this and then throw in a few sets of 30 - 50 reps of crunchs on the decline bench.

Link to comment
Share on other sites

I've got the same problem, Gasp. I've been throwing in a core exercise every workout (which is up from doing zero through the week usually!) - standing band crunches, landmines, russian twists, db side bends.

Looking to add in heavy good mornings as this is the kind of action in the squat that I think I fail at.

Nice post BB, will take that on board :nod: Look forward to other opinions :)

Link to comment
Share on other sites

Hey G,

Im a big believer in core strengthening. I actually do all my core (and rotator/rear delt) work at the start of my workout and have been doing it this way for 10+years. Alot of people have questioned why at the start? I do it because it warms everything up no matter what Im training. I dont like doing it at the end of a workout simply because after a few hours in the gym, the last thing I want to be doing is frilly ab looking stuff.

My main focus is abs and hamstring work in the warmup work and then any other excersies like GM's, gutbusters, deads, box squats etc which I may use as main (or assist) exercises are bonuses for my core. A majority of my core work is prefebly in a standing position because Im trying to stimulate the same core muscles that are exposed when we are squatting/deadlifting.

Rep range for core work varies, in warm ups I usually do 20+reps for mutiple sets but when its a main exercise I will drop the down to 3-5 again for multiple sets.

Hope this helps!

Link to comment
Share on other sites

Hey Gasp,

Like Tonka I do mine as warmups apart from GM's which I use occasionally as Max Effort exercise but more so for reps.

I like Landmines, Heavy weighted crunches (cable & standing), Kettlebell or weighted russian twists, as well as a few of the usual crunches/leg raises. I tend to do 3 tri-sets before I start lower body days.

Hope it helps!

Nate

Link to comment
Share on other sites

Thanks BB,Drizzt,Tonka,Nate. This is Brilliant and exactly what I need even if it increases workout time I`ve got to make heaps of time available.

Tonka. The tip to do them pre-workout makes sense. Stretches alone havent been of huge benefit.

Nate...At this risk of showing my ignorance here...What are Landmines?

Link to comment
Share on other sites

Nate...At this risk of showing my ignorance here...What are Landmines?

Checkout this link. About halfway down the page he describes them, and I think there is a video (not sure, blocked at work!).

So if you haven't got one of the Gucci handles as seen in the vid, I assume just holding the end of the bar in both hands will suffice?

Link to comment
Share on other sites

  • 5 years later...
8 hours ago, Bigken1985 said:

Ab wheel mainly. Knee /leg raises squats and stuff with the ssb

That's not going to help with core stability and strenght much at all rather develop the superficial muscles. 

 

There are several layers of muscles to the abdomen. The deeper layers are the ones your interested in strengthening. 

 

After er seeing a specialist in this area for that last 2 months core strenght and back pain has improved incredibly. Hanging leg raises etc weren't getting me anywhere. 

Link to comment
Share on other sites

Nothing specifically, haven't for years. My "core" is as strong as it's ever been. The majority of the stuff people are doing is worthless to what they are trying to achieve. Bent over barbell rows, pause squats, stiff leg deadlifts... Bent over barbell rows - Compound movement with big weight and holding a static position with tension on the core for the entire time of the set. Can't beat that imo.

Link to comment
Share on other sites

49 minutes ago, Realtalk said:

Nothing specifically, haven't for years. My "core" is as strong as it's ever been. The majority of the stuff people are doing is worthless to what they are trying to achieve. Bent over barbell rows, pause squats, stiff leg deadlifts... Bent over barbell rows - Compound movement with big weight and holding a static position with tension on the core for the entire time of the set. Can't beat that imo.

If your core doesn't function correctly due to imbalances (interior pelvic tilt, lordosis) there is not benefit on this approach it will accentuate the problem. 

 

You will be making to dominate muscles more dominate and the imbalances more pronounced.  

Link to comment
Share on other sites

1 hour ago, Realtalk said:

Of course I am assuming you don't have that. If you asked me for any training advice and told me you had a medical condition that related to the question you asked me I would tell you to go sort it out. Not on here offering advice to people with medical problems bro.

 

 

Imbalances aren't medical problems rather behavior pattern issues. They are also the norm rather than the exception. 

Link to comment
Share on other sites

50 minutes ago, Realtalk said:

Medical conditions are usually the main cause of lordosis. semantics anyway, who gives a shit.

 

You seem like you would have extensive knowledge on how a powerlifter should strengthen their core so how bout sharing them?

Check journal

Link to comment
Share on other sites

46 minutes ago, Realtalk said:

If you're going to say my post was wrong, at least keep it in context. My post wasn't for people with back issues. No one talked about back pain or back problems till you assumed I was. 

True, should have said there could possibly be no benefit to that approach due to other existing factors. 

 

I'm not expert though, just sharing things I have learn't from specialist in this field. No harm in executing both techniques. People should try get there resting spinal and hip alignment examined though as you don't necessarily have pain symptoms with these imbalances. I sure didn't, until I did... Paused squats and movements of the like created more pelvic tilt for myself. 

 

Every powerlifting meet I go too they are always plenty of guys with there belly hanging out and exaggerated lumbar curve (pelvic tilt). I think it doesn't get the attention it needs.      

Link to comment
Share on other sites

I've been basically just doing lots of weighted incline sit ups compressing my gut out like I do in the squat and standing cable crunches doing the same with a bit of transverse ab work. Having both the coaches I've had notice I had weak core in the squat I'm hoping it has helped somewhat but I'm already feeling stronger for it . Or perhaps it's just because I'm bracing better I dunno. I think training the transverse abs has also helped the cue to lift and tighten them before decending into squat. Can anyone actually do about wheels on feet instead of knees because I can't. 

Link to comment
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

Loading...


  • Popular Contributors

    Nobody has received reputation this week.

×
×
  • Create New...