Lower back/core strengthening

[kgj1119]

Not sure if this belongs here so if it needs to be moved. Go ahead
Recently back on a team after a few year break. Going right into wearing around 70 lbs of gear. Been lifting for years and I thought my back was strong enough to hd the weight for extended periods. But I'm sore as f$@k for days after. What can I do to help this. I'm 38 now and need to keep up with the young guys

 

[mewalrus]

I think your body will adapt. Do you have time to add in more stress to the muscles?

What kills my core, is hanging straight armed from pull-up bar doing a leg raise and just keep going curling up as much as you can.
Bent arms makes it easier but its still brutal.

 

[BigDM]

Weighted planks:

[ame=http://www.youtube.com/watch?v=uRnkX3RATpM]Weighted Front Plank - YouTube[/ame]

My training program has me doing these on leg and back day - 3 sets x 30 sec.

 

[kgj1119]

Thanks for the input. One would think that all the heavy squats,leg work and heavy back days would make the extra lbs feel like nothing. Not even close

 

[anarchocapitalist]

When I was a younger guy I use to carry a good 70-80 pounds for long walks with my girlfriends lol but what helped me was carrying it for like an hour twice a day.

 

[Simpllyhuge]

Low bar squats with no belt , Deads with no belt, standing over head press, always using you abs to push your chest up .
Ab roll outs standing are hands down the best for abs and everything In that area.
Also farmers walks.

 

[ALLEX]

Recently back on a team after a few year break.

A team of what?

 

[BigTex]

Ok, what would a powerlifter do to strengthen the low back and hip flexors (they all work together)? Arched back good mornings.......start with low weight/high reps. Once you adapt (2-4 weeks) work up to heavier weigh and lower reps (5's). if you are lucky enough to have a reverse hyper machine use this too.

 

[TheOtherOne55]

Low bar squats with no belt , Deads with no belt, standing over head press, always using you abs to push your chest up .
Ab roll outs standing are hands down the best for abs and everything In that area.
Also farmers walks.

x2

Front squats as well

 

[Scotte0057]

Tire flips, box jumps, sledgehammer drills and the aforementioned farmers walks are all good for functional strength

 

[Simpllyhuge]

x2



Front squats as well

Yup and power cleans probably but I don't know because I can't do them.


OP
I would say over head press and front squats would be especially helpful in making the anterior side of your "core" strong. Because you really have to focus on using abs correctly to push your chest up and lock out the hips fully.

 

[texoutlaw]

Pilates, every BB'er I've got to try it says the same shit. Damn that shit is no joke, every move is core centric. I used it to recover from disability.
I've seen the toughest guys come in, I can do 5 minute planks and 500 hanging crunches....blah blah blah Then can't complete the "simple" exercises in Pilates.
You want huge muscles, lift heavy weights. You want the strongest core, Pilates.

 

[ALLEX]

Please forgive me, since English is not my first language, but what are you guys talking about here? What's "a team"?

 

[kgj1119]

Please forgive me, since English is not my first language, but what are you guys talking about here? What's "a team"?

Spec ops team

 

[Simpllyhuge]

Like military?

 

[kgj1119]

Yes. Like military

 

[Google&Pubmed]

Your body will adapt.

But this last couple of days I've been doing MMA and I have to say even though I hit abs hard 2x a week I don't think I have ever worked my abs so much.

As far as lower back...20-25 reps dead lifts for sets?