Remedial Core?

[cdkrug]

Finishing up FLI. Starting FL2 in a week or two.

I'm finding that my lunge-y lifts are at the mercy of my "lack of stability" muscles, both in terms of range of motion and just keeping myself upright at the end of the sets.

I'm thinking continuing my core work over the break. Thoughts on that? Drawbacks?

Thanks


CD

[Lou Schuler]

Absolutely, do whatever core work you think you need, as well as balance exercises. Try doing some simple body-weight stuff standing on one leg.

A couple core exercises I like:

Stand on one leg and toss a ball back and forth, from hand to hand, overhead. If you have a medicine ball, it's really fun and challenging. Try it with your hands shoulder-width apart, then try them wider. It's a real test of your balance and coordination, which should translate to your lunges.

You can also do that exercise with your hands in front of you.

[Ogedei]

Originally Posted by Lou Schuler

Absolutely, do whatever core work you think you need, as well as balance exercises. Try doing some simple body-weight stuff standing on one leg.

A couple core exercises I like:

Stand on one leg and toss a ball back and forth, from hand to hand, overhead. If you have a medicine ball, it's really fun and challenging. Try it with your hands shoulder-width apart, then try them wider. It's a real test of your balance and coordination, which should translate to your lunges.

You can also do that exercise with your hands in front of you.

Lou how heavy a medicine ball are you talking here. I am worried I would drop it on my head playing these games..

Og.

[Lou Schuler]

I don't think I've ever used one heavier than 2 or 3 kg. I draw the line between "challenging" and "suicidal."

Another interesting core exercise is a drill in which you get into push-up position in front of a step, then lift one hand to the step, then the other, so you're now in push-up position with your hands on the step. Then you put one hand back on the floor, then the other.

Then you repeat a few times, alternating the hand you lift up first.

You aren't moving your feet throughout this drill, so you're changing your center of gravity every time you move your hands.

Like the medicine-ball toss, you're integrating the muscles stabilizing your shoulder girdle with the muscles supporting your hips and spine. Everything needs to be firing to do this while maintaining perfect spinal posture.