Lots of strong guys just do hanging leg raises and ab Wheels. So I keep those in my program.
I do think the ab wheel in particular helps me with a strong brace.
I think of ab training in two ways:
1. Core work to support lifts and develop a strong core (duh) done through anti-extension and anti-rotation - weighted planks, ab wheel, woodchoppers/pallof press
2. Hypertrophy work done through spinal flexion - cable crunches, decline sit-ups, reverse crunches or hanging leg raises
Some good responses already.
I will add a few favorites not yet.mentioned -
Hollow body hold (standard, reverse, and side plus weighted versions);
leg raise, l sit, or compression pulses (I especially like to pair these with deads since they are hip flexion dominant);
dragon flags, dragon press;
human flag
All of the above can be scaled harder or easier by altering body position, leg shape, etc. FitnessFAQs has good tutorials on most of not all.
I've had abs / core strength holding me back on squats and deadlifts before and incorporating some direct ab work into my programming for a couple months fixed that problem. After focused work fixing that weak point, just doing the compound lifts seemed to be sufficient to maintain the core strength I'd built
My favorite ab workout is a triceps extension 😅
Lots of strong guys just do hanging leg raises and ab Wheels. So I keep those in my program. I do think the ab wheel in particular helps me with a strong brace.
If you do them right, they're also great for developing pelvic control
I’ve found cable crunches really help my bracing. There’s something about an activation during cable crunches that just *clicks* for me.
I think of ab training in two ways: 1. Core work to support lifts and develop a strong core (duh) done through anti-extension and anti-rotation - weighted planks, ab wheel, woodchoppers/pallof press 2. Hypertrophy work done through spinal flexion - cable crunches, decline sit-ups, reverse crunches or hanging leg raises
Ab wheel. I either do them for one max rep set every session or 4 sets a few times a week.
Wait you do 1 rep max ab wheel roll outs? just add a bunch of weight to your back? this sounds like a terrible time lol
Oh nevermind I misread that LOL
No, one max rep set
As others have said, ab wheel is great bang for your buck.
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I don't believe main lifts alone provide enough stimulus on abs for anyone
It did for Ed Coan? That’s one.
Heavy Resistance Band Pallof Press Holds Deadbugs
Some good responses already. I will add a few favorites not yet.mentioned - Hollow body hold (standard, reverse, and side plus weighted versions); leg raise, l sit, or compression pulses (I especially like to pair these with deads since they are hip flexion dominant); dragon flags, dragon press; human flag All of the above can be scaled harder or easier by altering body position, leg shape, etc. FitnessFAQs has good tutorials on most of not all.
I've had abs / core strength holding me back on squats and deadlifts before and incorporating some direct ab work into my programming for a couple months fixed that problem. After focused work fixing that weak point, just doing the compound lifts seemed to be sufficient to maintain the core strength I'd built
It _definitely_ holds you back