Topic: Abdominal/Low Back Work?

[Andy Dick]

Here is an interesting discussion topic I have often wondered about:  The basic question is do weightlifters need to incorporate abdominal/low back work in thier programs?  If so to how much extent?

Currently I have been playing around with a routine taken from an NSCA article titled: Overtraining the Rectus Abdominis Can Make You Less Efficient in Weightlifting by Robinson, Ellyn M DPE, CSCS*D.  The premise being working more stabilization work and low back work instead of just abdominal.

Now the basic premise is to rotate 4(5) different core routines.  These consist of Day 1: overhead back extensions with a MB and supine extended holds (arms and legs out straight, weight optinal), Day 2: lever abdominals with straight arms and weighted planks, Day 3: Hyper to row with MB low/high seated twists, Day 4(5) either overhead snatch grip circle walks or farmers walks (these exercises are alternated every week) and hip bridges.

Now I like this routine especially the day 4 day.  But with me ab exercise just seem to be cumbersome.  I have always had a strong core and doing core exercises I always seem to easily make strength gains.  For example Day 3: I am doing hyper to row with a 75lb dumbbell and the MB twists with a 30lb Mb (the heaviest one we have).

What I want to know is at what point is enough/enough.  I know there has to be a diminishing return in core work were it no longer is really helping me in weightlifting, but what are your thoughts on this.

I have done many different abdominal exercises, even a time where I did none and a time where I only did seated GMs (which I got to the point where I was able to do the same weight as my max C&J with correct form, when my coach finally saw me do this he told me to back off on the weight because I did not need to do that much weight that keeping it at about 60% of max C&J was just fine).  I also know some weightlifters and coaches say you do not even really need core work since you are getting plenty in squatting and the oly lifts, which is true.

What are your thoughts?  I am leaning more towards not really needing much core unless a weakness is identified in the form of technique breakdown.  But at the same time I don't know if this is just me being lazy because I just get so tired of doing core work since I see no real benefit or help to me in my lifting.  I get just bored with core work so easily.

[ViKtoricus]

Please do not take this post of mine too seriously because I still am lacking real-world experience.



I believe that if your training program consists of enough exercises that heavily involves the core, you will not need any direct core exercises like weighted sit-ups. If you snatch heavy, and then do split jerks, you have already exercised your core twice. If you then do squats, that's three times.



That sums my thoughts on this.

[Matt Erdman]

I generally train them with high reps, either for recovery or posture sake. When I notice too much anterior pelvic tilt, then I hit the abs (I prefer EMS though). I always do 15-20 reps of back extensions at the end of squat/deadlift sessions to assist recovery.

Unless you have a recurring issue, then don't worry about it too much. I've had several minor back strains, so the extensions are a permanent exercise.

[Andy Dick]

Anyone else want to weigh in on the topic or is this pretty much the consensus?

[Jim Storch]

Do what helps YOU the most...
and realize that what helps you the most can and most likely will change over time.

[Arturo Gómez]

"Overtraining the Rectus Abdominis Can Make You Less Efficient in Weightlifting" is true. But: what is overtraining? I knew a boy that stayed as a turtle with abdominal exercises. His lifts stayed difficult and his lumbar injuried. This is overtraining. I knew too, other boy without stability in the jerk because his core was as gelatine. Abdominal work would be good for him.
Some people, with perfect proportions, probably only need snatch and clean and Jerk. But some of us, imperfect people, with a sedentary chilhood, with a sedentary work, need frequently reinforce some muscular groups with sistematic and specifical work to avoid injuries or win efficience in weightlifting. Each one in different form, according to the case.