Read on Twitter
Lotta ppl have a pretty good understanding of what to do upper body wise.
Far fewer know what they are doing for their legs (especially 4 athleticism)
But maybe 5% of people I see hit their CORE like they should...
I PRESENT YOU: THE QUINTESSENTIAL CORE TRAINING [THREAD]
![Lotta ppl have a pretty good understanding of what to do upper body wise. Far fewer know what they are doing for their legs (especially 4 athleticism)But maybe 5% of people I see hit their CORE like they should... I PRESENT YOU: THE QUINTESSENTIAL CORE TRAINING [THREAD]](https://pbs.twimg.com/media/EO7YyQaWkAEAkjG.jpg "Lotta ppl have a pretty good understanding of what to do upper body wise. Far fewer know what they are doing for their legs (especially 4 athleticism)But maybe 5% of people I see hit their CORE like they should... I PRESENT YOU: THE QUINTESSENTIAL CORE TRAINING [THREAD]")
Far fewer know what they are doing for their legs (especially 4 athleticism)
But maybe 5% of people I see hit their CORE like they should...
I PRESENT YOU: THE QUINTESSENTIAL CORE TRAINING [THREAD]
To begin, let's examine what makes up your core. (Hint: it's not just your 6 pack)
Without getting too anatomical, it is basically:
-abdominals
-obliques
-hip flexors
-spinal erectors
-glutes
There's more nuance to this, but that is a basic division of the parts.
Without getting too anatomical, it is basically:
-abdominals
-obliques
-hip flexors
-spinal erectors
-glutes
There's more nuance to this, but that is a basic division of the parts.
Most people when they train core only hit abs. (And as you'll read, they don't even do that thoroughly)
They leave out hitting other parts in a system that is the central distributor of a human body's movement patterns.
Negating power/force production, and injury prevention
They leave out hitting other parts in a system that is the central distributor of a human body's movement patterns.
Negating power/force production, and injury prevention
So I'm gonna give you a plethora of tools that you can use to strengthen, improve and help bulletproof this area.
Along with providing some useful or interesting commentary for each.
Let's gooooo *DaBaby voice*
Along with providing some useful or interesting commentary for each.
Let's gooooo *DaBaby voice*
1. Low Cable Pulls (can also be single leg)
This movement is phenomenal. You will hurt your lower abdomen, and hip flexors simultaneously.
Both of which are WEAK areas in 99% of people.
Set a cable a few inches off ground, and strap your feet in. Raise knees FAST...
This movement is phenomenal. You will hurt your lower abdomen, and hip flexors simultaneously.
Both of which are WEAK areas in 99% of people.
Set a cable a few inches off ground, and strap your feet in. Raise knees FAST...
And resist slowly letting it go back. Repeat. Don't let your feet hit the ground.
If you're an athlete you HAVE to hit this one. Or you're leaving speed on the table.
Not to mention this will help every thing you do. Squat, gait, lunge, everything
Next:
2. Jefferson curls
If you're an athlete you HAVE to hit this one. Or you're leaving speed on the table.
Not to mention this will help every thing you do. Squat, gait, lunge, everything
Next:
2. Jefferson curls
J-curls are frowned upon by many. But they are extremely useful.
Everybody strengthens their back in extension, but this actually strengthens your back in FLEXION.
Which, if you live life will happen at some point. So STRENGTHEN IT!
The key to think about curling in a...
Everybody strengthens their back in extension, but this actually strengthens your back in FLEXION.
Which, if you live life will happen at some point. So STRENGTHEN IT!
The key to think about curling in a...
Ball one vertebrae at a time, keeping legs straight and not letting hips shoot back. Do it against a wall to start.
This is also a *KILLER* hamstring stretch and strengthens them while lengthened.
Do NOT add weight fast for these. Shoot for more depth first (stand on box)...
This is also a *KILLER* hamstring stretch and strengthens them while lengthened.
Do NOT add weight fast for these. Shoot for more depth first (stand on box)...
And then add weight. SLOWLY. This is a delicate area. I'd add no more than 5 lbs a month. Work the stretch. Go nice and slow, you'll love em...
Next up, we have a favorite of the Chinese National Weightlifting Team. (Who routinely dominates the US and every other country)
Next up, we have a favorite of the Chinese National Weightlifting Team. (Who routinely dominates the US and every other country)
3. Seated Goodmornings
Get your legs wide, bar on back, sit on bench, and keep back arched, chest up, while lowering down to the bench.
This will engage glute max & medius, open up groin flexibility, and make your spinal erectors/upper back FREAKY.
Depth > weight starting out
Get your legs wide, bar on back, sit on bench, and keep back arched, chest up, while lowering down to the bench.
This will engage glute max & medius, open up groin flexibility, and make your spinal erectors/upper back FREAKY.
Depth > weight starting out
4. Ab roller
This one is conventionally used, but it is a really good one. Really good to get eccentric ab work. Just really brace core and let it burn.
This beats crunches, V ups, flutter kicks, all the old school dumb shit you see for abs. Give it a try. 'Nuff said.
This one is conventionally used, but it is a really good one. Really good to get eccentric ab work. Just really brace core and let it burn.
This beats crunches, V ups, flutter kicks, all the old school dumb shit you see for abs. Give it a try. 'Nuff said.
5. Back extensions (ESPECIALLY SINGLE LEG)
These are great because it trains your spinal erectors, but more so REALLY teaches you to use your glutes as a hip extensor, SAVING your low back.
(Which gets strained when you use hamstrings/low back instead)
These are great because it trains your spinal erectors, but more so REALLY teaches you to use your glutes as a hip extensor, SAVING your low back.
(Which gets strained when you use hamstrings/low back instead)
And when you make it Single Leg, you add an imbalanced rotational component that hits different angles of your muscle fibers.
You gotta be strong from ALL angles. I mean, life isn't just a binary plane is it?
Really squeeze glutes at the top. And while you have the machine...
You gotta be strong from ALL angles. I mean, life isn't just a binary plane is it?
Really squeeze glutes at the top. And while you have the machine...
6. Hit some QL raises.
Your Quadratus Lumborum is a muscle in your lower back, basically by your hips. It is a stabilizer.
And you have probably never trained it in your life.
So hop on the back extension machine sideways, and basically lean over to the side of the machine.
Your Quadratus Lumborum is a muscle in your lower back, basically by your hips. It is a stabilizer.
And you have probably never trained it in your life.
So hop on the back extension machine sideways, and basically lean over to the side of the machine.
But be warned. You gone be SORE as f%&k for like a week. Do just bodyweight the first time.
These will tear ya a new one. But they'll prevent rotational tweaks as well.
Next on my list is another great ab and hip flexor combo, and a tough one.
Enter the Hanging Leg Raise.
These will tear ya a new one. But they'll prevent rotational tweaks as well.
Next on my list is another great ab and hip flexor combo, and a tough one.
Enter the Hanging Leg Raise.
7. Not sure how these went out of style, but again these are better than any bullshit crunch you'll do.
Hang from a bar (pronated grip) and pull your knees up as high as you can without leaning torso back
Extend legs out, and as slow as you can, resist down
Feels good huh?
Hang from a bar (pronated grip) and pull your knees up as high as you can without leaning torso back
Extend legs out, and as slow as you can, resist down
Feels good huh?
Next on ze list... is a classical bodybuilding move.
8. The Vacuum
This trains underneath your outward abdomen, where the transverse abs lay.
This will tighten down your whole stomach and make you aesthetic.
(Which everybody likes)
So start sucking in and tightening up.
8. The Vacuum
This trains underneath your outward abdomen, where the transverse abs lay.
This will tighten down your whole stomach and make you aesthetic.
(Which everybody likes)
So start sucking in and tightening up.
Last on this list, is more so a concept.
One that @mboyle1959 really teaches well, and that is core training as "anti-rotation".
That could be:
-woodchops
-med balls throws (with wall or partner)
-Single Arm Farmer's Carry
-Pallof Press
Find what you like and use it.
One that @mboyle1959 really teaches well, and that is core training as "anti-rotation".
That could be:
-woodchops
-med balls throws (with wall or partner)
-Single Arm Farmer's Carry
-Pallof Press
Find what you like and use it.
10. One more thing to add is you should probably learn what not extending the lumbar spine feels like too.
So do some Deadbugs if you don't have much experience.
And that's it. Hopefully that gives you some better options for training this area that is ULTRA IMPORTANT.
So do some Deadbugs if you don't have much experience.
And that's it. Hopefully that gives you some better options for training this area that is ULTRA IMPORTANT.
If you want to know more about technical form for these, YouTube or Google it.
So you can be sure to do them correctly as I only have so much space to type.
I really hope you get some value from these.
I know I have and many others that I've worked with have too.
So you can be sure to do them correctly as I only have so much space to type.
I really hope you get some value from these.
I know I have and many others that I've worked with have too.
