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Old 06-20-2007, 04:41 PM   #1
Mrboogie23
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Default Core training?

What are some movements that are best for improving core strength and conditioning?

I've been working on some stuff but I'd like some more ideas.
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Old 06-20-2007, 04:45 PM   #2
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Default Re: Core training?

the plank (sp?)
medicine ball twists
turkish get ups
bycicle crunches
straight leg deadlift

throw hooks on the heavy bag with maximum force alternating from left to right, that should work rotational strength pretty good.

when training the core look to train the abs, the lower back, the obliques and rotational strength, dont just focus on hundreds and hundreds of sit ups
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Old 06-21-2007, 10:29 AM   #3
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Default Re: Core training?

Quote:
Originally Posted by Relentless
the plank (sp?)
medicine ball twists
turkish get ups
bycicle crunches
straight leg deadlift
can u explain these please?... wanna start doing some of this stuff myself
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Old 06-21-2007, 10:39 AM   #4
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Default Re: Core training?

He needs kettlebell for some of those
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Old 06-21-2007, 11:03 AM   #5
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Default Re: Core training?

No he doesn't.
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Old 06-21-2007, 11:45 AM   #6
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Default Re: Core training?

kettlebell are not needed, you can do the exact same exercises using dumbbells
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Old 06-21-2007, 12:24 PM   #7
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Default Re: Core training?

At the gym we always do this excersise I don't know what they call it but anyway, you lay in the push up position but instead of having your hands on the floor you put your elbows on the floor and your hands together, then hold for like 10/20 seconds and repeat for 5/10 times. You should really feel this in your lower back.




Extra info on this excersise provided by iksrtfo:
Quote:
Originally Posted by iksrtfo
My coach makes us do that for a minute. It burns your abs if you do it for that long. It is way harder if you have your hands to your chin when you do it.
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Old 06-21-2007, 12:36 PM   #8
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Default Re: Core training?

thats called the planch/plank (sp?)

i often do this 3 sets of 1:30sec sometimes i cant go that far
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Old 06-21-2007, 12:36 PM   #9
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Default Re: Core training?

[Only registered and activated users can see links. ]

is this what you're talking about?
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Old 06-21-2007, 12:54 PM   #10
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Default Re: Core training?

Yeah that's it

It ****ing kills me every time..maybe it's a bit harder for me since I'm so tall and lanky...but it's a good exercise, no doubt about that.
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Old 06-21-2007, 03:35 PM   #11
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Default Re: Core training?

i use it as a finisher for my core workouts, i try to hold it as long as i can, its an isometric exercise, works basically the whole core.
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Old 06-22-2007, 03:54 PM   #12
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Default Re: Core training?

Quote:
Originally Posted by Relentless
[Only registered and activated users can see links. ]

is this what you're talking about?
ERm, that position is good but not ideal for the back. As is shown in the picture the guy is in a face down position, which means most of the stress is actually placed in the Abs more than the back.
Its even harder to that same position upside down (face up) cause now the point of muscular work will now move entirely to the mid and lower back, try to suspend yourself horizontal and flat but with your feet and shoulders raised on two chairs. Remember to be in a face up lying down position so that you've now flipped upside down. See below for a cross-section diagram:

HEAD+SHOULDER____________FEET
CHAIR 1<---------Gap--------->CHAIR 2

Once you can stabilise in that position, move onto something more advanced: Bring the chairs a little closer, so that now you can arch your hip upwards -your body forming a bell curve shape, like pointing your crotch skyward. This will really kill your lower back in a good way.
I also gradually add up to 50 pounds of weighted slats on my stomach and then raise my hip upwards for a few seconds, drop flat, raise it up again. It looks like you're trying to **** the ceiling, but whatever, your lower and mid back will become really tough in due course. like everything else, dont over do it at first.
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Old 06-22-2007, 05:14 PM   #13
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Default Re: Core training?

olympic lifting... sqauts, dead lifts, benching, clean and jerks...

in all the exercises keep your abs tight and back straight.
start small, have someone help you and don't let your ego get a hold of you.
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Old 11-22-2011, 12:26 PM   #14
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Old 11-22-2011, 01:47 PM   #15
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Default Re: Core training?

[ame]http://www.youtube.com/watch?v=qkQXQWHMu4w[/ame]
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