weak core

[jypoll]

i have a really weak core, and have been told i may have a spinal injury in the next couple of years if i keep powerlifting and dont fix my core. and im only 21 so too young for injury.

what core exercises should i do for powerlifting core strength.?

[mirin_serratus]

abs...

[jypoll]

care to expand on that?
-what exercises?
and "abs" arent really core, i need to strengthen the muscles on around my lumbar vertebrae

[mirin_serratus]

and "abs" arent really core

there's your problem

[jypoll]

your abs are primarily used to protect you stomach organs, the most important part of the core is the muscle hugging your spine

[ajordana]

abs and lower back are both core... a lot of ab work will help lower back and core strength, as will lower back work will help ab and core strength. do light deadlifts and hyper extensions to strengthen lower back as long as you arent extremely injured and its still possible without further harm, and any basic ab routine will do for the other side. work abs and lower back, if you want core strength, change your mindset and dont neglect abs

[Stosh_112]

crunches, planks, swiss ball twists, leg raises, rev crunches (lower back). The list goes on...

[mirin_serratus]

your abs are primarily used to protect you stomach organs

lmao

[baseline_9]

abs...

there's your problem

lmao

If you have nothing useful to say, dont say anything at all...

[baseline_9]

i have a really weak core, and have been told i may have a spinal injury in the next couple of years if i keep powerlifting and dont fix my core. and im only 21 so too young for injury.

what core exercises should i do for powerlifting core strength.?

Ab exercises

Deadlifts (tight form)

Squats (tight form)

Overhead squats

Sledge hammer (hitting a tyre)

Hyper extensions

Vacuum's (TVA exercise)

Planks

Trunk twists ( hook punches to a bag while standing square onto the bag)

[jypoll]

so for vacuum, suck in belly button flex abs and hold for 10-20 secs and repeat?

[baseline_9]

so for vacuum, suck in belly button flex abs and hold for 10-20 secs and repeat?

Yeh, pull stomach in and hold

Breathing makes it harder (so breathe)

[Back In Black]

You could try a pilates class a couple of times, you should learn some good techniques for core strength/control.

[jypoll]

wow i tried those vacuums today 3x 30 secs after plank/side plank to fail and they really did me in, my obliques were stinging every time i took a breath

[mirin_serratus]

zercher squat will expose any weaknesses in your core