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  1. #1
    Join Date
    Jan 2011
    Posts
    488

    PSA -do your core work

    I have been doing a short core workout for about 2 months now, and it’s the best thing I have done for my body in years.

    In a past life I was a regular at the gym, but more recently I do my outdoor activities and go to work (construction) to “stay in shape.” I suffered a grievous injury to my core ~12 years ago, and it took a few years to truly start feeling normal again, and stop constantly reinjuring myself.

    The point being, a few minutes a day and I feel so much better, my back is doing great and so much more resistant to getting tweaked.

    Yes, I am middle aged, and everybody knows they should work on their core, this is just a reminder to y’all!

    And yes, I put it in tech talk. This shit is going to help your skiing as much as any tech if you need it. Plus I wasn’t really sure where to put it. Move it if you like.

  2. #2
    Join Date
    Mar 2008
    Location
    West By God Wyoming
    Posts
    455
    Quote Originally Posted by greasyslope View Post
    The point being, a few minutes a day and I feel so much better, my back is doing great and so much more resistant to getting tweaked.
    Truth.

  3. #3
    Join Date
    Sep 2007
    Posts
    2,518
    Quote Originally Posted by greasyslope View Post
    I have been doing a short core workout for about 2 months now, and it’s the best thing I have done for my body in years.

    In a past life I was a regular at the gym, but more recently I do my outdoor activities and go to work (construction) to “stay in shape.” I suffered a grievous injury to my core ~12 years ago, and it took a few years to truly start feeling normal again, and stop constantly reinjuring myself.

    The point being, a few minutes a day and I feel so much better, my back is doing great and so much more resistant to getting tweaked.

    Yes, I am middle aged, and everybody knows they should work on their core, this is just a reminder to y’all!

    And yes, I put it in tech talk. This shit is going to help your skiing as much as any tech if you need it. Plus I wasn’t really sure where to put it. Move it if you like.
    I'm needing to start a good core workout. Can you post yours up?

    Sent from my Pixel 2 using TGR Forums mobile app

  4. #4
    Join Date
    Jan 2009
    Location
    Squaw valley
    Posts
    2,572
    Crunches, about 100 a day and planks 3x1 minute is a good start

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  5. #5
    Join Date
    Jan 2011
    Posts
    488
    https://www.health.com/health/galler...580125,00.html

    I couldn’t come close to completing it at first. I just did what I could and worked up to it. Hope it helps!

  6. #6
    Join Date
    Nov 2011
    Posts
    1,426
    I really need a captivating core workout. After I broke my vertebrae my core is like a noodle. I'm just bad at exercising if it isn't in a fun way.

  7. #7
    Join Date
    Oct 2016
    Posts
    147
    Crunches and iso ab work are ok at the end of a workout if you feel like you need some extra, but I find the best workout I get my abs and entire core on are stiff leg deadlifts and trx pushups, with handles as close to ground as your strength will allow, with plank at the top in between pushups (front squats are also great to activate your entire core).

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  8. #8
    Join Date
    Nov 2017
    Posts
    247
    Deadlifts, front and back squats, overhead press. These movements work strengthen your trunk greatly when performed correctly. If your abs aren't somewhat sore from lifting heavy, then you aren't promoting intra abdominal pressure correctly


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  9. #9
    Join Date
    Oct 2016
    Posts
    147
    Quote Originally Posted by Bdog325 View Post
    Deadlifts, front and back squats, overhead press. These movements work strengthen your trunk greatly when performed correctly. If your abs aren't somewhat sore from lifting heavy, then you aren't promoting intra abdominal pressure correctly


    Sent from my iPhone using TGR Forums
    Agreed, although I don't think you even need to lift all that heavy with those movements as long as you are activating your core properly you'll feel it.

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  10. #10
    Join Date
    Nov 2017
    Posts
    247
    Quote Originally Posted by sk8rat6587 View Post
    Agreed, although I don't think you even need to lift all that heavy with those movements as long as you are activating your core properly you'll feel it.

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    Definitely. I'd say for anyone looking into it to learn the movements correctly and get on a simple program like 5x5 or 5/3/1. The biggest mistake I see people make in the gym is having horrible form and no program to follow which leads to injury and no gains.

  11. #11
    Join Date
    Mar 2008
    Location
    northern BC
    Posts
    18,001
    Instead of asking a bunch of fucking dentists try taking a core class
    Lee Lau - xxx-er is the laziest Asian canuck I know

  12. #12
    Join Date
    Apr 2018
    Posts
    186
    A lot of people focus on the frontal and sagittal planes(forward-backward,side to side) but neglect(eh, maybe neglect isn't the right word, they're just not aware of it) the tranverse plane of motion(rotational). IME and line of work, ems, this is where I see most injuries occuring. Feet more or less planted and rotating while the body is under load. Russian twists, Turkish getups, shit like this https://www.instagram.com/p/BoSo5guD...ns_share_sheet
    It's an incredible feeling having a solid core, even more so when that 3rd plane of motion is getting smoked.

  13. #13
    Join Date
    Nov 2006
    Location
    idaho panhandle!
    Posts
    6,944
    Quote Originally Posted by scrambledbacon View Post
    A lot of people focus on the frontal and sagittal planes(forward-backward,side to side) but neglect(eh, maybe neglect isn't the right word, they're just not aware of it) the tranverse plane of motion(rotational). IME and line of work, ems, this is where I see most injuries occuring. Feet more or less planted and rotating while the body is under load. Russian twists, Turkish getups, shit like this https://www.instagram.com/p/BoSo5guD...ns_share_sheet
    It's an incredible feeling having a solid core, even more so when that 3rd plane of motion is getting smoked.
    Word. And that insta is gnarly.

  14. #14
    Join Date
    Apr 2018
    Posts
    186
    ^yeah, ret SGM Pat McNamara is from another dimension. I'm always looking for new posts from him.

    Addendum.
    In case i wasn't clear, the injuries i was speaking of were incurred by colleagues.(Granted ems is way up there with regards to being obese, lazy fucks. Kinda sad, really.)
    Part of what Pat Mac alludes to is working the minor muscle groups to have an optimum "combat chassis".
    The cinder block swings ideally would ideally be replicated with a kettlebell. Even then, i had to start with a 8kg bell. And i normally play with a 28kg one. Start way low with weight. And even then I would recommend getting it down right with a trainer. I can do the block now, but it wrecks you.

  15. #15
    Join Date
    Nov 2017
    Posts
    247
    Quote Originally Posted by scrambledbacon View Post
    A lot of people focus on the frontal and sagittal planes(forward-backward,side to side) but neglect(eh, maybe neglect isn't the right word, they're just not aware of it) the tranverse plane of motion(rotational). IME and line of work, ems, this is where I see most injuries occuring. Feet more or less planted and rotating while the body is under load. Russian twists, Turkish getups, shit like this https://www.instagram.com/p/BoSo5guD...ns_share_sheet
    It's an incredible feeling having a solid core, even more so when that 3rd plane of motion is getting smoked.
    Dang. It's been at least a good year or two since I've done a Turkish getup. That is a good point you have to train that 3rd plane. Never really thought about that...


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  16. #16
    Join Date
    Feb 2010
    Posts
    28,864
    ski light over the rocks
    .

  17. #17
    Join Date
    May 2012
    Location
    PNW
    Posts
    412
    Shoveling snow works the third dimension, right?

  18. #18
    Join Date
    Jan 2011
    Location
    Alta
    Posts
    457
    At the end of rehab for acl reconstruction surgery my pt got me into some classic acl excersises combined with bands and core excersises. Awesome stuff. Don't need much weight just good form. Try a side lying hip extension plank with band around knees. If you can hold it for more than 30 seconds your in unreal shape.


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  19. #19
    Join Date
    Apr 2018
    Posts
    186

  20. #20
    Join Date
    Aug 2013
    Location
    Valley of the Sun
    Posts
    4,160
    ^^ definitely not the guy you wanna talk shit to in a bar

  21. #21
    Join Date
    Apr 2018
    Posts
    186
    Quote Originally Posted by Bronco View Post
    Shoveling snow works the third dimension, right?
    Only if you're a switch hitter.

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