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Other/Mixed Direct core work has been a game changer for me

Other strength modalities (e.g., Clubs), mixed strength modalities (e.g., combined kettlebell and barbell), other goals (flexibility)

MikeL

Level 5 Valued Member
It has not only *noticeably* changed how strong and stable I feel on a daily basis in everyday tasks, but it has done wonders for my posture and strength overall.

I've been doing predominantly hardstyle plank working up to variations with longer leverage such as superman planks and have now began incorporating some ab wheel work.

I have been training for years and years with no idea how weak my core was almost to the point of dysfunction; pelvic tilt, flared ribs, thoracic extension, etc.

Any other exercises I'm missing that are worth incorporating ?
Get in a racing kayak, surf ski or rowing boat. You’ve not felt a weak core until you’ve sat in one full of misplaced confidence!
 

Adachi

Level 6 Valued Member
Can you elaborate why?
as he explains, apparently, at some point, the muscles go into oxygen depletion because they constrict the capillary bed as they continue working, leading to a literal muscle cramp.
maybe 10 seconds isn't the only threshold for everyone. but maybe for many/most people.
but, at the very least he is advocating that one stays far away from the limits of performance in holding these poses.
and allow for a return of clear easy blood flow before working again.
 

Maldus

Level 4 Valued Member
I don't know the name but: from pushup position you touch the elbow with the contralateral knee (off the floor). I found an imbalance doing this.

I like the one in which from the pushup you walk the wall up (with the feet) to a handstand, and go down again. I think is called wall walk
 

Don Fairbanks

SFG II
Certified Instructor
I don't know the name but: from pushup position you touch the elbow with the contralateral knee (off the floor). I found an imbalance doing this.

I like the one in which from the pushup you walk the wall up (with the feet) to a handstand, and go down again. I think is called wall walk
Same, and noticed similar with same position doing elevated birddogs.
 

Dayz

Level 7 Valued Member
It has not only *noticeably* changed how strong and stable I feel on a daily basis in everyday tasks, but it has done wonders for my posture and strength overall.

I've been doing predominantly hardstyle plank working up to variations with longer leverage such as superman planks and have now began incorporating some ab wheel work.

I have been training for years and years with no idea how weak my core was almost to the point of dysfunction; pelvic tilt, flared ribs, thoracic extension, etc.

Any other exercises I'm missing that are worth incorporating ?
How have you been programming the hard style planks, if at all?
 

Caleb G.

Level 6 Valued Member
What's the best time to focus on the abs? Before training, after, or several hours away from training?

My abs are weak, and I get cramps easily.
 

Bauer

Level 7 Valued Member
What's the best time to focus on the abs? Before training, after, or several hours away from training?

My abs are weak, and I get cramps easily.
Dan John recommends do to ONE set of 5 of ab wheel rollouts at the end of every session. That's what Harald Motz does, so I guess it can't be too bad .

Andy Bolton recommends one set of the hardstyle plank before strength work, to activate the abs.

Inspired by this thread and the recommendations by John and Bolton I have added the Bodysaw (kind of a hybrid between the two aforementioned exercises) to my mix, some reps during the warmup, and one set as a "finisher". Oh boy, I am sore now. Probably the novelty effect.

@Caleb G. Other than that, Andy Bolton recommends 3x 10 seconds hardstyle planks after a deadlifting session (once per week).
 

Benjamin Renaud

Level 7 Valued Member
Can you elaborate why?
To complement what @Adachi said, Dr McGill recommends short 10 sec holds in clusters. Doing for example 6x10sec holds to build up endurance instead of 1x60sec. His most frequent recommendation is (6-4-2)x10sec in a descending ladder format. That way you build up endurance without the drawbacks of long iso holds.
 
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