Core strengthening for weightlifting. Help?

lmhbuss
lmhbuss Posts: 282 Member
edited November 30 in Fitness and Exercise
I have been lifting weights for a little, tiny bit now...and I love it. However, it was suggested that I not attempt deadlifts or barbell rows until I build up my core strength. My tummy is pretty much a creme filled doughnut right now...not so much a core as a squishy area. :smile: In an attempt to get that area strengthened I've been doing some work with kettle bells and something a friend refers to as "slamball" with progressively heavier weighted balls. Was wondering if anyone had any additional ideas for things I could try to strengthen this area and help me avoid injury while lifting?

Replies

  • musicfan68
    musicfan68 Posts: 1,143 Member
    Planks, push ups, trunk twists, pallof presses, standing presses are the ones I can think of that I do off the top of my head. I"m disabled and can't use my legs much, so even lat pull downs or really most of the exercises I do sitting down works my core because I have to stabilize myself using my core because my legs aren't strong enough to totally stabilize me.
  • lmhbuss
    lmhbuss Posts: 282 Member
    Thank you!!
  • SonyaCele
    SonyaCele Posts: 2,841 Member
    edited March 2016
    there is no reason you can't deadlift or do rows with a weak core, they are core building movements. Find the weight that is right for you, learn the form and do them,. They are good for you. you might not have the strength to do them with heavy weights but definitely go through the motions.
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    SonyaCele wrote: »
    there is no reason you can't deadlift or do rows with a weak core, they are core building movements. Find the weight that is right for you, learn the form and do them,. They are good for you. you might not have the strength to do them with heavy weights but definitely go through the motions.

    Yup.
  • lmhbuss
    lmhbuss Posts: 282 Member
    Thank you SonyaCele! I've been watching loads of form videos on youtube and I LOVE the way the back squats and bench presses make me feel...I mean it hurts for two days after but even that is kind of awesome. I'll incorporate some of the stuff mentioned above, but I'll go ahead and give the deads and rows a try.
  • SonyaCele
    SonyaCele Posts: 2,841 Member
    if you love squats and bench, you will love deadlifts and rows.
  • filovirus76
    filovirus76 Posts: 156 Member
    Bench press doesn't work the core too much. I would suggest New Rules of Lifting for Abs and following that program.
  • rconcha439
    rconcha439 Posts: 2 Member
    Planks work very well and there is such a wide variety to choose from and work up to as your core begins to strengthen. Start with a basic plank in tabata. Tabata is basically doing timed intervals of the exercise with timed rests. For example you may want to try 20 sec of plank with 10 sec rest for say 5 minutes.
  • Jennloella
    Jennloella Posts: 2,286 Member
    The best way to strengthen a move, is to do the move.
  • Packerjohn
    Packerjohn Posts: 4,855 Member
    filovirus76 wrote: »
    Bench press doesn't work the core too much. I would suggest New Rules of Lifting for Abs and following that program.

    Similar movement would be pushups which definitely work the core. Google for variations suitable to your strength level.
  • Ws2016
    Ws2016 Posts: 432 Member
    tamicoil1 wrote: »
    Planks, push ups, trunk twists, pallof presses, standing presses are the ones I can think of that I do off the top of my head. I"m disabled and can't use my legs much, so even lat pull downs or really most of the exercises I do sitting down works my core because I have to stabilize myself using my core because my legs aren't strong enough to totally stabilize me.

    Planks, damned planks.
  • drwilseyjr
    drwilseyjr Posts: 225 Member
    SonyaCele wrote: »
    there is no reason you can't deadlift or do rows with a weak core, they are core building movements. Find the weight that is right for you, learn the form and do them,. They are good for you. you might not have the strength to do them with heavy weights but definitely go through the motions.

    This exactly. You don't have to pull 400lbs on a deadlift for it to be an effective lift. Start light and build. As was said, they help build your core.

    Also, to target your core, do woodchoppers, farmers walk with a dumbbell/kettlebell, cable crunches, leg lifts, planks.
  • SonyaCele
    SonyaCele Posts: 2,841 Member
    the most important thing about targeting your core in any exercise is to keep it engaged as tightly as you can. Ab exercises can be a waste of time without that constant intentional engagement of those muscles. You can easily turn any movement into a good core exercise just by being tight, even the benchpress.
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