Core work?

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Dolly		...	17-09-2014 @ 20:28
hello dolly ! Member 1778, 114 posts SQ 170, BP 134, DL 210 514.0 kgs @ 97kgs UnEq	Shanejer - is it at simples as a few plank holds or would something more technical be better?

shanejer		...	17-09-2014 @ 20:35
Member 1307, 14110 posts SQ 355, BP 240, DL 370 965.0 kgs @ 102kgs UnEq	Well tbh I'm no expert I just know that from properly training my core my relaxed standing position is getting more "normal" and my lower / glute pain has got 10x better I train mine by using as much ROM as possible with weight . I do leg raises on a bench pinching a dumbell for sets of 8-12 and toes to bar . I do sit ups / V sits and other bullahit in circuits classes I do .

Burky		...	17-09-2014 @ 21:25
smack the shit out of my pubic bone Member 1902, 919 posts SQ 160, BP 110, DL 230 500.0 kgs @ 85kgs UnEq	I have started doing some work with the ab wheel. Any good? Or are there other movements that are better?

billynomates		...	17-09-2014 @ 21:29
Member 4923, 1795 posts	Wow! I thought this thread would be a ringing endorsement of core work, please don't tell me I have been doing those hateful planks for nothing?!

John		same	18-09-2014 @ 10:07
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260 715.0 kgs @ 130kgs UnEq	JamieG said:If nothing else... Adding some core work into my weekly routine has made my lower back feel MUCH better while doing everything. My weak core was causing my back to take over?? f**k knows but it's good and im going to keep doing it. Same.

Wes		...	18-09-2014 @ 10:22
31.6 and Obese !! Get in.... Member 869, 1355 posts SQ 320, BP 200, DL 310 830.0 kgs @ 97.5kgs Eq	Nobody has ever been told 'you're fked, you've done too much core work'. Do some, can't do any harm. I love hanging leg raises, working up to holding at top for as long as poss. But there's all kinds of st you can do.

RyanDodz		...	18-09-2014 @ 10:45
Member 3480, 96 posts SQ 210, BP 130, DL 290 630.0 kgs @ 105kgs UnEq	Pilates once a week has given me pain free glutes and low back... the first time in over a year and a half!! My core was weak which made my glutes, lower back and hamstrings take over causing me pain. DO CORE WORK


AMH_Power		...	18-09-2014 @ 11:02
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320 880.0 kgs @ 104kgs UnEq	I've never done core work, but since doing 90% of my lifting without a belt my core as strengthened loads. I think if you do lots of ocmpound work then you probably already work your core pretty hard... in my opinion. I'd probably do some if you feel the need but wouldn't lose sleep over how to implement it and how frequently etc.

VanillaGorilla		...	18-09-2014 @ 11:03
the UK's leading expert in bio mechanics Member 1973, 7379 posts	Based on some of these answers I'd be interested to hear what some people's definition of 'core' is.

CJR		...	18-09-2014 @ 12:13
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	VanillaGorilla said:Based on some of these answers I'd be interested to hear what some people's definition of 'core' is. What is your stance on the matter?

VanillaGorilla		...	18-09-2014 @ 13:02
the UK's leading expert in bio mechanics Member 1973, 7379 posts	Post Edited: 18.09.2014 @ 13:03 PM by VanillaGorilla CJR said: What is your stance on the matter? Very much my own working definition, but core strength is the dynamic and isometric strength, stability, mobility and flexibility to maintain neutral and optimal positioning amd mechanics whatsoever the load or demands placed on the body are. Far from 'abdominal strength' that a lot of people associate with core strength, for me it means the ability to control pelvic tilt, rotation, to manipulate all portions of spinal position away from and returning to neutral, scapula stability, etc etc etc. For example, someone with poor humeral external rotation may struggle to press overhead without using their scaps and Tspine mobility to hyper extend the spine, in order to press a bar on a vertical or backwards path. Lacking core strength. They may be unable to perform an RFE split squat without valgus at the knee due to poor piriformis activation or their pelvis may rotate due to assymetric hip flexor strength. Lacking core strength. They may be unable to perform an overhead squat due to tight hip flexors and weak glutes causing poor hip position. Lacking core strength. I could go on but I'm sure you get what I mean As mentioned earlier: specificity is key, and subsequently, yes, you should train your core.

JamieG		...	18-09-2014 @ 15:58
Tom's CNS is better than steroids Member 2886, 2973 posts SQ 190, BP 122.5, DL 210 522.5 kgs @ 90kgs UnEq	Great post VG! Actually making me think a lot about things i need to 'fix'. Is there a good single resource for showing how to sort all the s**t out?

John		nice	18-09-2014 @ 16:10
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260 715.0 kgs @ 130kgs UnEq	VanillaGorilla said: Very much my own working definition, but core strength is the dynamic and isometric strength, stability, mobility and flexibility to maintain neutral and optimal positioning amd mechanics whatsoever the load or demands placed on the body are. Far from 'abdominal strength' that a lot of people associate with core strength, for me it means the ability to control pelvic tilt, rotation, to manipulate all portions of spinal position away from and returning to neutral, scapula stability, etc etc etc. For example, someone with poor humeral external rotation may struggle to press overhead without using their scaps and Tspine mobility to hyper extend the spine, in order to press a bar on a vertical or backwards path. Lacking core strength. They may be unable to perform an RFE split squat without valgus at the knee due to poor piriformis activation or their pelvis may rotate due to assymetric hip flexor strength. Lacking core strength. They may be unable to perform an overhead squat due to tight hip flexors and weak glutes causing poor hip position. Lacking core strength. I could go on but I'm sure you get what I mean As mentioned earlier: specificity is key, and subsequently, yes, you should train your core. Nice post obviously there is a lot more to core work than meets the eye this post will help me find other usefull exercises to work parts of my core I've probably been neglecting :-)

justaboutpastit		...	18-09-2014 @ 16:47
Member 5268, 136 posts SQ 205, BP 125, DL 240 570.0 kgs @ 106kgs UnEq	I neglected core work for ages and as VG pointed out above by doing so this has resulted in a visit to a Physio.They diagnosed my spine is rotated at L5 among other things, this as well as some other issues is partly down to weak core.

YeahJon		...	18-09-2014 @ 17:13
Member 4480, 64 posts	hixxy1985 said:never done core work buddy. Since looking at some top strongman routines and interviews I've noticed a few that don't directly do core work. It's influenced me to cut back on core excercises (always found them boring anyway), and go beltless on lighter sets of squats and deads for higher reps. It's been a couple of months now and I'm sticking with my new plan.

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