Core workouts

Now that the pain has gone from my back, I'd like some advice: what sort of core exercises should I be doing to stop it happening again? I know about dorsal raises ('back raises') how about hyperextensions? I need ideas, people
Thanks

incidentally, my plan is to put myself through this: http://www.crossfit.com/journal/library/BeginnersMay03.pdf Do I need to be cautious about anything? I'd say the deadlift was the most dodgy item for my back, but I could use light weights...

 

I'd say you shouldn't just focus on your back. The reasoning behind it is this.... if your abdominals and external and internal obliques and all that other good stuff aren't rock solid... the back will take the brunt for it at some point in your training and workouts.

It's all about balance. There are all these kinetic chains employed in your movements... if you have weak links in those chains... you end up with problems.

I took a quick browse of that program. Even if it wasn't labeled as Crossfit you'd immediately think of it that way. Good stuff.

But my concern would be you want to really hammer that core. The deadlifts as you know need to be done with super focus on form. Just enjoy the movement and forget the outside world while you do it.

I'd say you get in some DB woodchoppers, squat-to-plate rotations, hanging crunches, alternating crunches, supermans, atlernating knee to elbow crunch from superman position etc.

That last two (I have no idea of the actual names) always feel great for the back. And you do them with no weight... it's bodyweight only. If you need an explanation of the movement I can give it a go.

You can easily work in some of that stuff into your regime and it will have benefits for your back.

 

Russian twists, i prefer them on the decline bench, as slip said, the wood chop is good although i prefer the cable, lunge with a weighted rotation and what about some swiss ball work?

 

Have a word wih manchesterdojo, he runs these classes and could give you some advice

 

ah yeah that's the name (Russian twists) - and yes the decline bench hits it in a way that really works as well.

And yes woodchopper on the cable are great as well. Both in a downward chopping motion (high to low) and in a upward motion (low to high). The are all sorts of minor little variations on these with cable or DB's... turning the heel out like when punching brings the glutes into play here.

And yeah Swiss ball... my PT mates sometimes run us through a circuit... and I'm always like pfffffttt... yeah right... and then gasping like a dog soon after.

 

yeah people are always suprised when you get a swiss ball out, i like press up to jack knife on them, i also like squating against the wall with them to get more of my glutes working..

 

Uh, yes please. As you may have gathered I'm a 'meathead kind of a guy'

 

I have a trick back (medium-to-severe scoliosis) and rock climbing helped keep my back in shape before i started sub wrestling and MMA.
A gym membership and a pair of climber shoes will not cost much, and it's an incredible workout. Also fun to boot.

just throwing that out as an idea

 

ahhaha... murder. Yeah it's the flimsiest piece of gear...not all steal and air craft cable like so many of the machines... but you know its an ass kicker precisely because if forces YOU to do the work. No way to fake it... you have to stabilize and all that jazz. Just killer.

 

Alright man the following shot of the woman is similar the thing I was calling superman crunches. Just doing what you see in the pic and then back to all fours is sometimes called a 'bird dog'...

Look at the image below that is the starting position... now bring the opposite elbow to opposite knee under the body and contract the abs... knee comes up to chest underneath you and meets your elbow. Give those a go for 10 either side for 4 sets. You will feel it. Great for the back and glues as well. See what you think.

The second pic down shows that they can be done one the Swiss ball... at least in the static manner with no cruch. Just the birddog. You could try the crunch as well but it will hard as *bleep*.

 

Here is Title Boxing's core vid - lol check out Freddie Roach standing around.

[ame="http://www.youtube.com/watch?v=ZYJ1XVNi46Q"]YouTube - Lower Back Core Exercises[/ame]

 

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=486

Some good varieties on core workouts (animated gifs). Remember variety is king. Just pick one or two exercise that you hit in a serious and focused 8-10 rep manner for 3-4 sets and then choose a few that you work into your regime for variety.

And this link:
http://www.ronjones.org/Coach&Train/BodyXerciseLibrary/PushUps/PushUp-TStabilization.html

shows a great style of press up... do it with light dumbbells. I go for about 5lb or so... and get in 3-4 sets of 8-10 reps. It hits the shoulders and the core... and it works the rotational aspect as well... important to rotate from the core and keep that arm straight and go for good form.

He's also got a bunch of other good ones in there as well:
http://www.ronjones.org/Coach&Train/BodyXerciseLibrary/Core/

Granted these aren't meat-head type moves... but you can dig 'em. Your back will feel tops and you can chuckle at the morons that seem to show up at most gyms that are clueless about such movement and its benefits. It will actually improve your other lifts when you have a good regime of this type of exercise.

One of my personal faves :

http://www.ronjones.org/Coach&Train/BodyXerciseLibrary/Core/Crunch-Starfish.html

 

another good little mixture of moves:
[ame="http://www.youtube.com/watch?v=F7c7VVPCY20&feature=related"]YouTube - Quick Core Workout[/ame]
your back will feel better after this type of movement.

 

are you enjoying yourself

 

hahahahha!!! busted I am!

Yeah man I've been meaning to build a catalogue of good core exercises... the only prob is today is my rest day. lol... and now I'm thinking ok I can rest tomorrow.

 

ok here's one that looks deceptively simple... but with and 8lb med-ball I guarantee you that is an ass kicker at 8-10 reps for 3-4 sets.

[ame="http://www.youtube.com/watch?v=6b6O5-p9SOs"]YouTube - Inner Thigh and Oblique Exericse[/ame]

 

and again.. forget the visual image of this cat... lol. The movements are good stuff:

[ame="http://www.youtube.com/watch?v=z4z5mwWrwyw&feature=related"]YouTube - Core Strength & Flexibility Workout[/ame]

 

and some interesting stuff here:
[ame="http://www.youtube.com/watch?v=gDSQjvTMN_A&feature=related"]YouTube - Sample of Quasi-Isometric Core Training Exercises[/ame]

and here:

[ame="http://www.youtube.com/watch?v=NM6CuEJabMQ&feature=related"]YouTube - Powerful Core Training Exercises[/ame]

and at 2:00 in the vid here is a great movement (and again at 4:00):

[ame="http://www.youtube.com/watch?v=1NATVlighN8&feature=related"]YouTube - core medicine ball workout 251007[/ame]

 

I tried an exercise yesterday primarily for my back but i feel it in my core.

I was doing a standing one arm row with the smith machine, i felt that having to stand up doing this and keeping control of the bar really worked my core...

 

wow thanks, loads of stuff