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Fitness Tips For 7/20/2011
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Abdominal and Lower Back Exercises
The importance of lower back and abdominal training.
I used to read articles on abdominal training that stated that an
individual who deadlifted over 500 pounds had no need for abdominal
work. I thought these individuals were crazy. However, after years of
working abdominals, I drifted away from direct abdominal training
figuring that I'd get that "indirect stimulation." What I have
discovered is that I might not have been so far off the mark after
all. Most lifters will tell you that accessory work in the form of
direct abdominal and lower back training is beneficial. This sort of
work carries over to your squats and deadlifts and when these lifts
go up so does your muscle.
A chain really is as strong as its weakest link. Imagine all the
muscles that are involved in the squat as workers. Pretend that every
squat you do is an effort of all the workers. Let's say that one of
the workers is not doing their job. The lazy slob is slacking off
with his or her feet kicked up while the other workers are picking up
his or her slack. That's how your muscles work in a compound
exercise. The proportionately stronger muscles always do extra work
to make up for the weaker muscle.
One thing I have noticed as of recent months is that squats would
always result in soreness in my lower back. I was leaning over more
than ever. My under trained spinal erectors would fold under the
weight and my abdominal area was weak. My hamstrings also needed some
stimulation.
I looked through some of my old training journals and sure enough; I
was doing both good mornings, side bends and abdominal work when I
was at my strongest on both the deadlift AND the squat.
Some people benefit from indirect training. I'm not one of these
lucky types. I get my best gains when I hit a body part by means of
a compound exercise and an isolation exercise or two. I've since
added good mornings and abdominal work since then and the results
have been excellent.
Do this sequence when you have finished your squatting and/or
deadlifting.
Beginners
1 or 2 sets of Good Mornings
Weighted Crunches 1 set
(When you can do 10 repetitions with a weight, add 5 pounds. Or
course this requires the use of dumbbells)
Intermediates and Advanced Trainers
Good Mornings 3 sets of 3 to 5 repetitions
Straight-Leg Hanging Leg Raises with a dumbbell between your legs at
your feet - 2 sets of ten repetitions
Weighted Crunches 1 set of 20 repetitions
Side Bends 3 sets of 10 repetitions
If you feel that side bends are the most important of these exercises
then do them first and follow with the others. I only give
suggestions. Tailor these ideas for your own benefit. There are many
variations to good mornings. You can do them with a bend in your
legs. The placement of the bar will be a little lower than where you
place it when you squat. This hits the hamstrings, erectors and glute
muscles. Keep the back arched. You can do good mornings with straight
legs, which hit the same area and helps in keeping an arch when
squatting. You can also do seated good mornings. There are many
variations of good mornings.
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Abdominal and Lower Back Exercises