Core strength

[scumbag]

Just wondering what powerlifters/strongmen do to make their core strongers. I recently got into a powerlifting routine and I find that my midsection is by far weaker and unstable when it comes to doing squats. (I follow more of a bodybuilder lifestyle but would like to see my numbers go higher in the big 3)
Any advice would be helpful. (plus, is it possible to have flexability and strength at the core?)

[cog]

One device they have,two handles opposed grip,at the end of a bar,long enough to get a few plates on it,they take a wide stance and twist from side to side.You could do the same with a sledge holding it near the end of the handle.

[Gixxer750]

Just wondering what powerlifters/strongmen do to make their core strongers. I recently got into a powerlifting routine and I find that my midsection is by far weaker and unstable when it comes to doing squats. (I follow more of a bodybuilder lifestyle but would like to see my numbers go higher in the big 3)
Any advice would be helpful. (plus, is it possible to have flexability and strength at the core?)

The Big 3 will make your core stronger because they utilize your core musculature. EVERYTHING YOU DO UTILIZES YOUR CORE. IF YOU DIDN'T HAVE CORE MUSCULATURE YOU'D BE A JELLY FISH AND FALL TO THE FLOOR. The CORE is almost like a 4 letter word... everyone uses but doesn't really know what it means. Some say that it is your TVA, IO's, EO's, maltifidus, rectus, and the deep musculature close to the spine. Others say that it even extends to your shoulder girdle and hips/glutes. Either way, the big 3 lifts will and get stronger with increased stabilization, mobility and flexibility of the spine, shoulders and hips. Mobility is in the joint, where flexibility is your muscles... or more precise, your fascia. Stabilization is the ability to perform movement patterns (the big 3 and anything else for that matter) while keeping the skeleton in it's optimal alignment. Thus making it more powerful (when speed is used) and/or strong (performing slower movements).
However, doing the big 3 and ONLY the big 3 or the bodybuilder lifts (using machines---moving in 2 dimensions) ---will NOT strengthen your core. The human frame is meant to move in 3 dimensions. There is specific stabilization training that you can do that can improve your lifts. Rotary or anti-rotational training, chops and lifts performed with a cable.

You mentioned that your midsection is weaker and unstable when it comes to squats......squatting has a lot to do with the mobility and strength of your thoracic and lumbar spine. If you have poor thoracic and lumbar extension, the barbell will "push" you down. You simply don't have the extension necessary to keep the weight up. Remember, when squatting, the barbell must travel perfectly vertical... no arcing. IF THE BARBELL IS ARCING FORWARD, THIS IS ONE SIGN OF POOR THORACIC EXTENSION..... due to lack of mobility/flexibility of the spine and weak spinal erectors, lats and lower trapezius. You may also have tight/shortened rectus ab muscles. Most people do because of sitting too much and slouching.

Also, if you have shredded six pack it is not an indication of core strength. It just means you are lean and watch what you eat. Take a look at power or Oly lifters... they don't have six packs but I guarantee that they have a strong core with plenty of mobility and flexibility of their upper, mid, low back, shoulders and hips.

Remember, if you always do what you've always done, you'll always get what you've always got. So stepping out of the Bodybuilder Exercise box is necessary to achieve what you want.

Hope that helps.

[tex]

i do a lot of standing ab movements....leg raises and ab pulldowns.....also....lots of heavy good mornings will beef up your core.....

[TopHatPlus]

i get a lot of my core workouts from watching break dancing movies... those guys have AMAZING strength to weight ratios and un real cores, i do hand stand push ups holding onto both sides of a flat bench, and i hold balance myself up side down on the dip rack and do push ups that way, you end up on a good angle and it works your entire core/back quite well =D haha i have had several people ask me if i am a pro gymnast... its not that impressive... just fin to do =D

[scumbag]

The Big 3 will make your core stronger because they utilize your core musculature. EVERYTHING YOU DO UTILIZES YOUR CORE. IF YOU DIDN'T HAVE CORE MUSCULATURE YOU'D BE A JELLY FISH AND FALL TO THE FLOOR. The CORE is almost like a 4 letter word... everyone uses but doesn't really know what it means. Some say that it is your TVA, IO's, EO's, maltifidus, rectus, and the deep musculature close to the spine. Others say that it even extends to your shoulder girdle and hips/glutes. Either way, the big 3 lifts will and get stronger with increased stabilization, mobility and flexibility of the spine, shoulders and hips. Mobility is in the joint, where flexibility is your muscles... or more precise, your fascia. Stabilization is the ability to perform movement patterns (the big 3 and anything else for that matter) while keeping the skeleton in it's optimal alignment. Thus making it more powerful (when speed is used) and/or strong (performing slower movements).
However, doing the big 3 and ONLY the big 3 or the bodybuilder lifts (using machines---moving in 2 dimensions) ---will NOT strengthen your core. The human frame is meant to move in 3 dimensions. There is specific stabilization training that you can do that can improve your lifts. Rotary or anti-rotational training, chops and lifts performed with a cable.

You mentioned that your midsection is weaker and unstable when it comes to squats......squatting has a lot to do with the mobility and strength of your thoracic and lumbar spine. If you have poor thoracic and lumbar extension, the barbell will "push" you down. You simply don't have the extension necessary to keep the weight up. Remember, when squatting, the barbell must travel perfectly vertical... no arcing. IF THE BARBELL IS ARCING FORWARD, THIS IS ONE SIGN OF POOR THORACIC EXTENSION..... due to lack of mobility/flexibility of the spine and weak spinal erectors, lats and lower trapezius. You may also have tight/shortened rectus ab muscles. Most people do because of sitting too much and slouching.

Also, if you have shredded six pack it is not an indication of core strength. It just means you are lean and watch what you eat. Take a look at power or Oly lifters... they don't have six packs but I guarantee that they have a strong core with plenty of mobility and flexibility of their upper, mid, low back, shoulders and hips.

Remember, if you always do what you've always done, you'll always get what you've always got. So stepping out of the Bodybuilder Exercise box is necessary to achieve what you want.
Hope that helps.

Great info gixxer. I must have poor lumbar extension cause i do get back pain in the lumbar region alot of the time. I wonder if massage would help?