SisterSteel
04-14-2013, 11:45 PM
How strong is your core really? Do you give it as much attention as you do your other muscles when you squat or deadlift? Is your core ever sore the day after a heavy day of lifting?
Unfortunately, most trainees are still under the assumption that working their core starts with lying down on the ground (first mistake) and performing high repetitions (old and ineffective) of the same crunches and sit-ups that they’ve done for years (just plain stupid). The truth is if you have a weak core or don’t know when and how to use it when you lift, you’re short changing your efforts in the gym. This means you aren’t lifting big weights (or not as much as you could), you aren’t getting any closer to great looking abs, and you’re coming close to some sort of injury (namely your lower back or hip flexors).
I’m not suggesting that you do a new abdominal training routine because that’s been done to death. There are plenty of great core routines and exercises available.
Those who have tried doing heavy squats or deadlifts without generating enough intra-abdominal pressure in their deep abdominal muscles can probably recall how much their lower back disapproved of this unwanted assignment. There’s a reason the core is in the middle of the body. It’s the foundation with its primary job being to stabilize the body. Besides those abs you keep staring at in the mirror between sets, the core is made up of several other muscles that need to work together if you’re going to lift safely.
Why does my lower back hurt?
Think of the core as a basketball team with a steady rotation of players who each have an assignment and game plan. The players are the rectus abdominis, erector spinae, multifidus, internal/external obliques, transverse abdominis (TVA), and the hip flexors. This is a well-balanced, share the ball type of team where every player has a role. If one player drops the ball, the whole team suffers. If the rectus abdominis and TVA aren’t alert and active at all times, the surrounding muscles pick up the slack, despite being well overmatched.
So I just need to work my core more, right?
Yes and no. If you want a stronger core, you can’t rely solely on squats and deadlifts to save you. You do need some exercises that target the core in your routine. However, it’s more about using your core in conjunction with the rest of your body. The body is one piece and you should treat it as such. With that in mind, here are some techniques that you can implement into your routine.
Keep the reps low
When you’re not used to bracing your core when you lift, the first few times you try it can be exhausting. So trying to do that while doing three sets of 10 squats will be damn near impossible for most of you if you’re not used to maintaining intra-abdominal pressure. The simple solution is to keep the reps low, preferably between1-5 to ensure that you’re holding the tension in your abs for as long as possible without letting go. Even if the load is below 80%, make up for the lower reps by increasing the number of sets or decreasing the rest intervals. The point is to use the low reps as practice for staying tight so that you can make a smoother transition to higher reps or a greater intensity.
Use isometrics
Planks are a great exercise that most people don’t do enough of. They’re not as sexy as crunches or bicycles, but they’re exponentially more beneficial for anyone who cares about core strength and lower back health. They can get old fast. However, there are alternatives that can load the abs and instantly improve all your big lifts. By using isometrics for those exercises that require the greatest intra-abdominal pressure, you can add a greater training stimulus to the abs and get used to handling big loads without worrying about the rest of the exercise.
Advocates of deadlifts and squats who say you work the core enough with those exercises may not be aware of the fact that the dominant muscles will always compensate for the weaker muscles. Therefore, simply doing squats and deadlifts will do little to improve core strength if that is your main goal. But isometrics allow you to activate weaker muscles like the TVA so they can catch up to the more dominant surrounding muscles.
Unilateral work
Your core likes balance and stability. When it isn’t balanced or stable, it has to work harder to get your body back on track. So it’s no surprise that unbalanced training (no, I’m not talking about doing squats on the Bosu ball) in the form of unilateral work can be a great way to stabilize your core and get you in the habit of concentrating on keeping it tight. Instead of using two dumbbells for each of these exercises, use one and go heavy!
Feel how much harder it gets at your core rather than just the targeted muscle group. Try flat and incline chest presses, military presses, suitcase deadlifts, lunges, and bent over rows.
Overhead lifts
Anyone who regularly does overhead squats knows how important keeping a tight core is, but for those of you who don’t have the time or patience to learn the overhead squat, overhead lunges will suffice for the purposes of this article. If you can manage to keep the weight straight over your head, you’ll know what I mean by striking the pose.
References
1) Delavier Frédéric (2005) Strength Training Anatomy. Champaign, IL: Human Kinetics.
2) Harris Janet C. Essentials of Strength Training & Conditioning. Champaign, IL: Human Kinetics.
3) Rippetoe Mark (2005) Starting Strength: A Simple and Practical Guide for Coaching Beginners. Boston: Aasgaard Company.
Unfortunately, most trainees are still under the assumption that working their core starts with lying down on the ground (first mistake) and performing high repetitions (old and ineffective) of the same crunches and sit-ups that they’ve done for years (just plain stupid). The truth is if you have a weak core or don’t know when and how to use it when you lift, you’re short changing your efforts in the gym. This means you aren’t lifting big weights (or not as much as you could), you aren’t getting any closer to great looking abs, and you’re coming close to some sort of injury (namely your lower back or hip flexors).
I’m not suggesting that you do a new abdominal training routine because that’s been done to death. There are plenty of great core routines and exercises available.
Those who have tried doing heavy squats or deadlifts without generating enough intra-abdominal pressure in their deep abdominal muscles can probably recall how much their lower back disapproved of this unwanted assignment. There’s a reason the core is in the middle of the body. It’s the foundation with its primary job being to stabilize the body. Besides those abs you keep staring at in the mirror between sets, the core is made up of several other muscles that need to work together if you’re going to lift safely.
Why does my lower back hurt?
Think of the core as a basketball team with a steady rotation of players who each have an assignment and game plan. The players are the rectus abdominis, erector spinae, multifidus, internal/external obliques, transverse abdominis (TVA), and the hip flexors. This is a well-balanced, share the ball type of team where every player has a role. If one player drops the ball, the whole team suffers. If the rectus abdominis and TVA aren’t alert and active at all times, the surrounding muscles pick up the slack, despite being well overmatched.
So I just need to work my core more, right?
Yes and no. If you want a stronger core, you can’t rely solely on squats and deadlifts to save you. You do need some exercises that target the core in your routine. However, it’s more about using your core in conjunction with the rest of your body. The body is one piece and you should treat it as such. With that in mind, here are some techniques that you can implement into your routine.
Keep the reps low
When you’re not used to bracing your core when you lift, the first few times you try it can be exhausting. So trying to do that while doing three sets of 10 squats will be damn near impossible for most of you if you’re not used to maintaining intra-abdominal pressure. The simple solution is to keep the reps low, preferably between1-5 to ensure that you’re holding the tension in your abs for as long as possible without letting go. Even if the load is below 80%, make up for the lower reps by increasing the number of sets or decreasing the rest intervals. The point is to use the low reps as practice for staying tight so that you can make a smoother transition to higher reps or a greater intensity.
Use isometrics
Planks are a great exercise that most people don’t do enough of. They’re not as sexy as crunches or bicycles, but they’re exponentially more beneficial for anyone who cares about core strength and lower back health. They can get old fast. However, there are alternatives that can load the abs and instantly improve all your big lifts. By using isometrics for those exercises that require the greatest intra-abdominal pressure, you can add a greater training stimulus to the abs and get used to handling big loads without worrying about the rest of the exercise.
Advocates of deadlifts and squats who say you work the core enough with those exercises may not be aware of the fact that the dominant muscles will always compensate for the weaker muscles. Therefore, simply doing squats and deadlifts will do little to improve core strength if that is your main goal. But isometrics allow you to activate weaker muscles like the TVA so they can catch up to the more dominant surrounding muscles.
Unilateral work
Your core likes balance and stability. When it isn’t balanced or stable, it has to work harder to get your body back on track. So it’s no surprise that unbalanced training (no, I’m not talking about doing squats on the Bosu ball) in the form of unilateral work can be a great way to stabilize your core and get you in the habit of concentrating on keeping it tight. Instead of using two dumbbells for each of these exercises, use one and go heavy!
Feel how much harder it gets at your core rather than just the targeted muscle group. Try flat and incline chest presses, military presses, suitcase deadlifts, lunges, and bent over rows.
Overhead lifts
Anyone who regularly does overhead squats knows how important keeping a tight core is, but for those of you who don’t have the time or patience to learn the overhead squat, overhead lunges will suffice for the purposes of this article. If you can manage to keep the weight straight over your head, you’ll know what I mean by striking the pose.
References
1) Delavier Frédéric (2005) Strength Training Anatomy. Champaign, IL: Human Kinetics.
2) Harris Janet C. Essentials of Strength Training & Conditioning. Champaign, IL: Human Kinetics.
3) Rippetoe Mark (2005) Starting Strength: A Simple and Practical Guide for Coaching Beginners. Boston: Aasgaard Company.