Do regular barbell squats work your core? If so is this enough to have a strong core? How can I do squats to emphasize a little more on my core?
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Thread: Squats work your Core
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02-20-2010, 05:42 AM #1
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02-20-2010, 05:43 AM #2
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02-20-2010, 05:58 AM #3
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Problem with doing extras on your squat though, you start thinking of making sure you doing them right, rather than actually squatting, and when the weight is HEAVY you dont need extras to think about
Your core will get worked when you squat anyway, just train your abs 2x a week and your core will be getting stronger all round
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02-20-2010, 07:22 AM #4
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02-20-2010, 07:29 AM #5
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02-20-2010, 07:34 AM #6
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Mark Rippetoe says yes
http://startingstrength.com/articles...y_rippetoe.pdf
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02-21-2010, 10:27 PM #7
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02-21-2010, 11:13 PM #8
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02-21-2010, 11:44 PM #9
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Do squats work your core: yes.
Is it enough to just do squats for your core work? No; your legs will develop faster than your core and at very high weights you will have problems. You need a strong abdominal wall as well as a strong lower back to brace the lift. Real world example: All powerlifters do heavy lower back and ab work in addition to their main lifts; those that don't often get injured.
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02-22-2010, 12:02 AM #10
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Ever tried the 20 rep squats?
I actually went a bit beyond that once, I attempted a 135x50, by the time I got to 20 my abs were BURNING. When I got to 30+ reps I had to stop not because my legs were too tired, but my abs couldn't take it anymore. Use a decently heavy weight for you and aim for 20+ reps, that'll give you core a pretty hard CORE (pun intended) workout!
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02-22-2010, 12:29 AM #11
Squats are indeed one of the most effective core training exercises, because the main purpose of the core muscles is stabilization and that's the way they're being trained to do when squatting.
To put even more emphasis on the core you can do several squat variations:
1) Front Squat (http://www.sports-db.com/exercise/barbell_front_squat), which shifts most of the emphasis from lower back to abs.
2) Suitcase Squat (http://www.sports-db.com/exercise/du...suitcase_squat), to focus on obliques.
3) Overhead Squat (http://www.sports-db.com/exercise/ba...overhead_squat) involve the core to the same degree as ordinary squats, but due to the lifted center of gravity require a much greater overall stabilization force while using significantly less weight.
PS: To increase the number of stabilizers involved in Suitcase Squats, do it with heavy weight on a Balance Pad or (even better) Aero Step."Rest is the sweet sauce of labor." Plutarch
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02-22-2010, 03:52 AM #12
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02-22-2010, 04:09 AM #13
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02-22-2010, 04:17 AM #14
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02-22-2010, 04:19 AM #15
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02-22-2010, 04:50 AM #16
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02-22-2010, 05:04 AM #17
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Ah i see,
Well for a beginner and intermediate i would say that squats to parallel and below work all parts of your core very effectively. All your lower backs spinal erectors are in isometric contration a lot of the time, plus your transverus abdominus, rectus abdominus, obliques both internal and external.. Direct ab work is always a good bonus but i have a very strong core but havent done many sit ups or crunches at all...~~~~~~~~~~
''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
~~~~~~~~~~~~
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02-22-2010, 05:38 AM #18
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02-22-2010, 08:45 AM #19
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I say no. I used to think that all you needed for a good stomach was indirect work via heavy compounds. Yes, I was one of those parrots. Compounds were the holy grail and isolations were the devil. Working on vanity muscles was pointless, and a waste of time, bla bla bla.
When I relied on direct work, I'd say I had a decent stomach. Kept my BF low, and had decent abs. I'd never say anything above decent. Once I slowly started incorporating more and more direct work, I feel that my stomach improved. It looked far better, popped more, etc.
I pretty much am of the thinking that if you rely on indirect work for a muscle, the best case scenario you can hope for is decent to above average. If you want good or great, then you need to give it the attention it deserves.-
Alchemist of Alcohol
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Journal: http://forum.bodybuilding.com/showthread.php?t=126418493
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02-22-2010, 10:09 PM #20
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02-22-2010, 11:18 PM #21
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Yeah, in general life, it is good enough. Having decent muscular development will put you above the average joe.
For bodybuilding purposes though, I think you should always give muscles their individual attention. Sadly I wish I could follow my own advice better, as I don't do iso work for a few small muscle groups, (traps, forearms, calves), and it shows.-
Alchemist of Alcohol
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Journal: http://forum.bodybuilding.com/showthread.php?t=126418493
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02-23-2010, 12:58 AM #22
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02-23-2010, 07:14 PM #23
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