DieselCrew - Kettlebell Core Strength Part 1.pdf
(
622 KB
)
Pobierz
By
Michael Rogowski
The term “core strength” is thrown around a lot in training literature these days. Much of the
talk about core strength is centered on 1. It is good, 2. You should have it because it is good, 3.
It will protect your lower back, 4. Start taking your core training more seriously because it will
protect your lower back – but the subject of core strength pretty much ends there. Most people,
after listening to this radical insight into strength training, say to themselves: “I need to start
doing sit-ups!” That is why I wrote this article. The following is a comprehensive look at what
core strength is, what it is not, some specific applications of it, and how to train for it.
4/12/2005
1
Real Core Strength: Part I
11:21 PM
Mike Rogowski
www.DIESELCREW.com
Core Strength vs. Abdominal Strength
In my training scheme I differentiate between core strength and abdominal strength. Core
strength encompasses many more muscles and muscle groups than just the rectus abdominis
and the inner and outer obliques, Another reason I make a distinction is that you can do sit-ups
until doomsday and still not have the core strength to one hand snatch 100 lbs. without toppling
over. Core strength involves not only your rectus abdominis, and the inner and outer obliques,
but it also involves the transverses abdominus (the muscle that sucks your gut in and out), the
intercostals muscles between the ribs, serratus anterior (those ridges that come out from under
the lats), along with the quadratus lumborum and the serratus posterior inferior which are both
deep muscles of the back.
4/12/2005
2
Real Core Strength: Part I
11:21 PM
Mike Rogowski
www.DIESELCREW.com
Yet another distinction is that the abdominals tend to work synergistic with the hip flexors, core
muscle movements are often synergistic with the hip extensors and leg abductors. With all
these minor muscles involved that do not move independently by your will alone, you should
start to get the picture why isolation exercises are useless here.
Heavy, systematic movements
are required to train for core strength.
Leg raises and sit-ups are good exercises and I do not
intend to dissuade you from using them, but they are not building blocks of core strength.
4/12/2005
3
Real Core Strength: Part I
11:21 PM
Mike Rogowski
www.DIESELCREW.com
First Things First
The best way to start core conditioning is to not use support equipment, most specifically a
weight lifting belt, but support briefs and any type of suit are a big no-no. Now obviously
support equipment has its place, especially in contest preparation where the equipment will be
used. I have heard others say that a weightlifting belt, and extra support in general, is needed
for heavy partial lifts because it is more than you can lift. I do not train with a belt, even on my
heavy partial lifts. I suggest that if you currently use a belt the majority of your exercises to
slowly wean yourself off the use of a weight lifting belt in all exercises, including partial
movements. This can mean significant drops in weight on some exercises, but I guarantee it
will produce gains once the equipment is put back on for a test drive. I am not a doctor so I
cannot demand that you throw away that knee brace despite your injured knee, but within the
bounds of common sense the rule of least support equipment possible and the promise to reduce
the amount of use still stands.
One Side At A Time
The majority of core strengthening exercises are done one handed. This imbalance cases the
core muscles of one side to contract in order to keep you upright. Pretty much any standard
dumbbell lift that requires you to stand can be converted into a core strengthening exercise.
(Using kettlebells in ring weights would be even better than a dumbbell.) Despite hearing these
4/12/2005
4
Real Core Strength: Part I
11:21 PM
Mike Rogowski
www.DIESELCREW.com
words of wisdom, many trainees will by pass this advice due to the extra time it takes in order
to complete basically the same exercise. This is a big mistake.
A great deal of untapped
strength can be developed by regularly practicing one handed lifts.
A great one handed lifter
will be able to lift significantly more weight than one half the amount one would lift in the two
handed version of the exercise, regardless of the weight implement. This is most true for
Olympic style lifts such as the snatch, and clean and jerk because of the driving force of both
legs goes into one arm, but there is a notable strength gain in strict movements like the one
handed dumbbell curl or a one handed strict press due to the greater amount of tension you’ll be
able to generate from your core muscles. Poor one handed lifters will only be able to lift
slightly less than half of their best two handed lifts. Your improved technique with the regular
practice of one handed lifts, along with increased core strength will determine just how much
extra force you will be able to apply with that single arm. Doing one handed lifts, each side
back to back is a great way to increase the aerobic workload in your weight training. However
when going for max attempts, I would advise a normal rest period between right and left hand
sets.
The Core of Core Strength
I could not possibly detail every exercise that can be converted into a one handed lift that will
provide you with great gains in core strength. (I have gotten a heck of a core-strengthening
workout just doing whatever came to mind using a 20Kg kettlebell; get creative.) I will
4/12/2005
5
Real Core Strength: Part I
11:21 PM
Mike Rogowski
www.DIESELCREW.com
Plik z chomika:
Bandola.pl
Inne pliki z tego folderu:
DieselCrew - Advanced Kettlebell Techniques.pdf
(943 KB)
DieselCrew - Kettlebell Core Strength Part 1.pdf
(622 KB)
DIESELCREW-DCAKTI.pdf
(1013 KB)
LOGIN INFOI.doc
(19 KB)
Inne foldery tego chomika:
ksiazki kettlebell
Polskie Stowarzyszenie Kettlebell i Fitness_files
Zgłoś jeśli
naruszono regulamin