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How do you fellas train your core?


#1

I haven’t trained my abs in over a year. I never needed to since my core was never a weakness and is just genetically strong.
Also cause I think crunches are freaking boring.
I’m interested in working the abdominis transversus, not the rectus abdominis. Any ideas how to train my core in a “functional” manner?


#2

Almost exactly my train of thought leading into this cycle.

Reed put me onto heavy suitcase holds. I’ve been doing them at the end of every session since then. I like them. If you go strapless, works your grip as well.


#3

[quote]MarkKO wrote:
Almost exactly my train of thought leading into this cycle.

Reed put me onto heavy suitcase holds. I’ve been doing them at the end of every session since then. I like them. If you go strapless, works your grip as well. [/quote]

How do you do them? Just a barbell or heavy DB/KB?
Chris Duffin has a few videos on ab training he uses for his athletes on YT might be worth checking out OP


#4

[quote]cparker wrote:

[quote]MarkKO wrote:
Almost exactly my train of thought leading into this cycle.

Reed put me onto heavy suitcase holds. I’ve been doing them at the end of every session since then. I like them. If you go strapless, works your grip as well. [/quote]

How do you do them? Just a barbell or heavy DB/KB?
Chris Duffin has a few videos on ab training he uses for his athletes on YT might be worth checking out OP[/quote]

I’m lucky and the gym I train at has farmer walk handles so I use those. I load up 176 lbs and hold for as long as I can. I tried 220 and it was just that little bit too heavy.

If I didn’t have the handles I’d probably use a dumbbell. A barbell would be great for grip and wrist stability but I doubt you could overload it enough to really hit the abs.


#5

MarkKO, Ed Coan actually swears by using the barbell for “suitcase” style holds, and claims to have worked up to 400+ lbs. They get crazy hard to balance though. If you have a training partner, they can tap on the bar and help balance it.

I am a huge fan of ab wheel rollouts, both weighted and unweighted. Also, the “stir the pot” movement is great. Other options are front squat holds, planks, and snatch grip deadlift holds.


#6

Hanging leg raise, standing cable crunch, suitcase deadlift. I do them for 4 sets of 8-12.

I’m also trying to get the hang of the shovel lift that I got from Elite FTS. You put weight on one end of an oly bar and do a shoveling movement.


#7

[quote]brady888 wrote:
MarkKO, Ed Coan actually swears by using the barbell for “suitcase” style holds, and claims to have worked up to 400+ lbs. They get crazy hard to balance though. If you have a training partner, they can tap on the bar and help balance it.

I am a huge fan of ab wheel rollouts, both weighted and unweighted. Also, the “stir the pot” movement is great. Other options are front squat holds, planks, and snatch grip deadlift holds.[/quote]

I’ve seen a video of that. Honestly , I just prefer the farmers walk handles. My aim is to get up to half my max DL, with or without straps.


#8

[quote]shadowbobo8028 wrote:
I haven’t trained my abs in over a year. I never needed to since my core was never a weakness and is just genetically strong.
Also cause I think crunches are freaking boring.
I’m interested in working the abdominis transversus, not the rectus abdominis. Any ideas how to train my core in a “functional” manner?[/quote]

Squat and deadlift and any other movement that mimics them. Anything that works the low back, glutes and hamstrings at the same time will also work the abs in a similar fashion.

Also ISO holds in those positions will help brace the abs also and strengthen them.