Question about dumbbell windmills (a core lateral flexion exercise)

Mon · 08-30-2009, 05:32 PM

Is this safe to do? and plus I can't get the weight to the floor without bending my legs and I have to bend it more like a squat to keep my back straight and from rounding it due to bad hamstring flexibility. I would like to add this to my core exercise list.

http://www.youtube.com/watch?v=UtJLlU3EWWg

also - what do you guys think of turtle rolls (found this off of google)? http://www.youtube.com/watch?v=YcG6_BpeSyo is this safe? and this one (double leg side to side http://www.youtube.com/watch?v=JfeWmijasYM and what do you think of overhead side bends holding a dumbbell or 1 dumbbell in each hand or a plate in replacement of regular side bends with dumbbell at the side?

I know I need to increase my core strength because it sucks. I cant even do 1 sit up without trying to jerk myself up and my feet come off the ground (cheating myself up). The only way I can get up is if I have something holding my feet and thats not good because hip flexors are involved. crunches did nothing to help. Now I am doing reverse crunches to get my flexion movement muscles stronger and then when I can get my butt off the ground without hanging onto anything and jerking myself up, then I should be able to do a sit up as well. Core strength is weak right now and I really need to work on these muscles a long with forearms. I cant forget to work lateral flexion either (side-side movements). I have been working on reverse crunches, rotation, and stability..but not side-side and an imbalance will create if I don't work on it and get it stronger just like hip dominant vs. quad dominant and vertical/horizontal push & pull. extension is automatically worked because of deadlifts and we all do hip extension work with our hip dominant exercises, so extension I say is my strongest.

ninja · 08-30-2009, 09:35 PM

A great new underground functional training exercise that's making the rounds is the grocery bag lift.

I shit you not.

Fill up a a bag of groceries, and hold it with your arms outstretched. That should activate your core muscles, and when you start to shake, you put it down and rest. Just set it on the counter or whatever, and when you're ready to do it again, just brace your core and pick the bag back up.

I know it seems like a ridiculous way, but grassroots training is really taking off. I even think Eric's mentioned it in one of his blogposts. (Or was it Kevin Larrabee? I can't remember.)

Lost Dog · 08-30-2009, 10:11 PM

Does your college have a personal trainer program? If so, why don't you see if they take clients from the students. You need another set of eyes to diagnose these things. You're too close to the problem.

Mon · 08-30-2009, 10:55 PM

no my community college just has an athletic trainers room for sport athletes for injuries and rehab from it. thats it.if your not an athlete and especially if its not in season for your sport, you cant go in there.

do you know if the windmills are safe lost dog? I want to know before I start doing them.

and I dont need to be tested by someone because I already know my strength and weaknesses. I cant get all the way down on an ab roll out with the wheel because when I try, I collaspe and fall on my stomach. I am also doing the bent knees on ground version. I can do the stability ball though (knees on ground version) I am also not strong enough to do a pike with an ab wheel either. I even struggle doing it on a stability ball (challanging and not easy). I also cannot do a sit up without jerking myself up and feet coming off ground. I also cannot do reverse crunches (I am working on this right now btw) without hanging onto something yet. I cannot do a 1 arm plank without my legs being far spread apart, I cannot do supine side to side legs with legs straight (not sure what thats called with legs together going side to side leaving thoratic spine contact with the ground...the knees bent version is a little challanging), I can only use a little weight on cable lifts and chops and pallof press without my core giving out and upper body taking over, etc.

my core strength sucks. do you agree? I dont need to waste my money for a test that I already know the results in.