Help, weak core killing squats

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whitedragon

High End Bro

Platinum

• May 8, 2007

• #1

Hey guys, I got into an accident a while ago that messed up my lower back. Now I'm having problems squatting due to having a weak core. I'll put weight on the bar not feel it at all in my legs, but I can't keep my back in good form, which will of course cause me to do even lesser weight. It's the most frustrating thing in the world since I used to be great at squatting.

Does anyone have any good excercises to bring back my core? I want to add a couple and get my squat back up to where it used to be.

 

H_T_

Da Pope

Platinum

• May 8, 2007

• #2

start working your transverse abdominus. just blow out the air in your lungs and pull your navel towards your spine. try and hold it for a second or two before repeating....

 

Y_lifter

New member

• May 8, 2007

• #3

Other than the standard crunches and twisting for the obliques, does your
gym have a seated back extension machine to slowly work on the lower back/hips ?

 

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fortunatesun

MVP

EF VIP

• May 8, 2007

• #4

I've found Needsize's Ab Routine to be worthwhile.
Don't forget your obliques which keep everything stabilized. Lot's of good exercises to choose from. A few are side bends, the cable version, woodchoppers (start higher up on the cable and bring down and across your body like you're chopping wood) and russian twists.
Hanging leg raises are good which you can also do to the side.

 

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petpre61

New member

• May 9, 2007

• #5

great functional core exercises:
Overhead Squats
Front Squats
Good mornings

 

blut wump

New member

• May 9, 2007

• #6

Front squats and good mornings are my favourite combination for the back.

You should be working your abs, as others have commented, and I prefer decline situps for this. The Needsize 5x5 is quite effective.

 

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whitedragon

High End Bro

Platinum

• May 9, 2007

• #7

Hey, I just wanted to say thanks for the suggestions bros, and no my gym doesn't have a lower back ext machine, my old chiropractor did. I wish my insurance still covered that.

 

thebadguy54

New member

• May 9, 2007

• #8

petpre61 said:

great functional core exercises:
Overhead Squats
Front Squats
Good mornings

Click to expand...

Overhead squats are the best for core strength.

 

blut wump

New member

• May 9, 2007

• #9

There's quite a high skill and balance factor with OH squats. If you want to squat for core strength then give Zerchers a whirl.

 

Jimbo15

Banned

• May 9, 2007

• #10

any dumbell stuff you do, start doing single arm. it forces your entire core to stablize the weight. i cracked the lumbar column of my spine playing football. also try flattening your lower back against the floor and do bicycle crunches. laying over a ball face down can give a really good lower back stretch as well. you look kinda gay doing it, but it helps a lot.