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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 03-04-2014, 12:54 PM   #1
Lorenzo Sponzilli
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midline

hi, I want to build a strong midline, for improve my powerlifting and weightlifting. How can I do this?? What kind of exercises must I do??
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Old 03-04-2014, 01:01 PM   #2
Eric Montgomery
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Re: midline

Are you already doing squats, deadlifts, cleans, and snatches? Those will do a huge majority of the job. Beyond that, some targeted ab work never hurts--strict toes to bar, GHD situps, ab wheel rollouts, and weighted situps in the heavy weight/low rep range will help.
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Old 03-05-2014, 09:28 AM   #3
Nik Nichols
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Re: midline

Eric is right on. If you are already lifting and want to sup, then large volume situps rollouts and GHDs. as Eric said.
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Old 03-10-2014, 03:58 PM   #4
Dean Lehmkuhler
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Re: midline

Do not train the midline to produce movement (sit ups) when you want it to produce stiffness for lifting.

The core is designed to produce stiffness, training it in movement, under load, will damage the spine.
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Old 03-11-2014, 09:48 AM   #5
Ari Sherwood
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Re: midline

I'll echo what Dean says. If you want strong spinal stabilization for your lifts, check out Stu McGill's stuff:

Curl-ups
Birddogs
Bridges and side bridges
"stir the pot" exercise
etc.
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Old 03-12-2014, 09:25 AM   #6
Richard Deyan
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Re: midline

Quote:
Originally Posted by Ari Sherwood View Post
I'll echo what Dean says. If you want strong spinal stabilization for your lifts, check out Stu McGill's stuff:

Curl-ups
Birddogs
Bridges and side bridges
"stir the pot" exercise
etc.
x2

Also make sure you really know how to brace the midline. Check out KStar's stuff on bracing. Take care of your psoas, smash em up. Most people don't which is sad since it is one of the main movers of the midline.
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