Ab Sling Straight Leg Raise to Bar x10x10x8(+ 2 swinging crappy ones) (60s rest)
Cable Twist 15kg x10x10x10 (no rest between sides, 30s rest between sets)
Dumbbell Windmills 22kg x10x10 (60s)
Weighted Crunch 25kg x50 (30s) x30 (20s) x20
Press 70kg x5x5x8, 60 secs rest then Seated DB Shoulder Press 20kg x16
Weighted Chins 27.75kg x6, 26.5kg x5 (superset with first two press sets)
Weighted Dips 25.25kg x12x8x6x5 (60s)
Deadlift 145kg x9 – Weight still too forward, may take these right back to 100kg to practice tekkers if I can’t rectify it soon!
Later in day did a little Ab blast:
Ab Sling Straight Leg Raise to Bar x10x10x6(+ 4 swinging crappy ones) (60s rest)
Cable Twist 12.5kg x10x10x10 (no rest between sides, 30s rest between sets)
Kettlebell Windmills 20kg x10x10 (60s)
Weighted Crunch 25kg x40 (30s) x30 (20s) x20 (10s) x10
I’ve written a few posts now on Hyper Lordosis or Anterior Pelvic Tilt and it’s effects on lifting. The fact is, almost everyone has a degree of hyper-lordosis due to the fact we all use chairs far too often! From working to travelling to relaxing, it is all usually done in a seated position, this then in turn re-inforces the poor posture already lurking, causes tight lower back/hip flexors and weak or elongated abdominals/gluteals.
Most of us then try to address it with some stretching of tight muscles and strengthening the weaker ones. The problem with strengthening the abs is that the overwhelming majority simply don’t know how to. They will do something like sit-ups or crunches and hold a plank for minutes on end. The problem with these is:
- Situps work your hip flexors more than your abs, especially with the classic jerking off the floor type, crunches are a little better, but still involve the hip flexors and tend to lead to…
- Upper back rounding – When crunches are performed the movement reinforces poor posture by causing you to round your upper back each rep so leading into Kyphosis or a Neanderthal type posture – Instead of keeping your shoulders back and down with good posture, you’re constantly rounding your upper back and pushing your chin forward.
- Too much flexion and extension of the spine. Alot of people do situps by arching the lower back, pulling their body up with the hip flexors, then rounding forward towards the top of each rep. Think about it – what happens when you keep bending something back and forward over time? SNAP!
- Most people hold a plank ‘passively’ – hips sagging and upper back rounded (see post on RKC Plank for a better option)
- Due to the law of reciprocal inhibition (when a muscle on one side of a joint contracts, the other opposing muscle relaxes), your already inactive or weak glutes get weaker every rep because your hip flexors are strengthened with every rep! In other words – Sit-ups exagerate the problem you’re trying to address!!
Real Abdominal or Core Strength is simply the ability to stabilise the spine especially when under load. This is the primary job of the abs after all! How often are we even required to perform a sit-up/crunch type movement? I can’t even think of an example after getting out of bed! But, I can certainly think of many an occassion where I am supporting a load – Carrying shopping, picking up the kids/pets, moving things around, picking things up, etc etc.
If you’re already doing heavy deadlifts/squats/press’s then your core will already be getting plenty of stabilisation, if not, or you want to focus on it a little more you can’t go wrong with looking at the olympic weightlifters (especially the lightweight category). They are required to stabilise huge loads overhead and generally have the physique to match! Makes sense really, if you’re going to lift something heavy over your head then your abs are going to have to work overtime to keep your torso upright and stabilized.
To work on stabilisation, you can’t beat a bridge/plank type movement (performed correctly!)the light-weight Olympic lifters do things like supporting weight on their stomachs while they’re laying over two chairs, making their abs a “bridge” for the weight and forcing their whole core to stabilize and work to keep their back straight. A bit of an extreme version for most, but it is the general ‘bridging’ principle we’re looking at – Try the RKC plank to start.
Instead of doing hundreds of reps of easy situps and causing so many muscle imbalances, un-even weaknesses and strengths… if you’re going to do abdominal exercises to train your abs to contract your body in half… you should try harder ab exercises.
Try and focus more on lower ab work. Most people have weaker lower abs compared to their upper abs. This is usually due to crunches and upper ab work like that.
On top of that, posterioral problems and muscle imbalances are common from doing so many situps and from crunching your ribcage down towards your pelvis. You need to work your abs in a different plane of motion.
If you are lifting heavily on a regular basis, there is a great move for strengthening the abs, but also to stretch (decompress) your spine from those heavy loads. The Hanging Leg Raise and its variations
- They strengthen your abs
- They decompress your spine
- They stretch your back
- They help Correct Lordosis by training you to tilt your pelvis posteriorly and up.
Train your abs the way they were meant to be – As spinal stabilizers and with harder contraction exercises.