Author Topic: Pure full core workouts (do they exist?) (Read 3968 times)

Charles Moreland · « **Reply #40 on:** March 10, 2009, 07:15:50 PM »

You would laugh at the kinds of vicarious places I hang mine...

Alec Furtado · « **Reply #41 on:** March 10, 2009, 08:56:06 PM »

Do you have trees?

TR · « **Reply #42 on:** March 10, 2009, 09:06:39 PM »

Quote from: Alec Furtado on March 10, 2009, 08:56:06 PM

Do you have trees?

I do, but the branches are TERRIBLE, like you have no idea how bad they are. haha they are reallllly high up, skinny/flimsy. I was thinking about tying a rope up on the base of one of the branches to climb up and such, but any further out and there would be no support for anything like rings

Only possible place for the rings is the pull-up bar in my door :/

Chris Salvato · « **Reply #43 on:** March 10, 2009, 09:43:49 PM »

Quote from: TaylorR89 on March 10, 2009, 09:06:39 PM

Only possible place for the rings is the pull-up bar in my door :/

That's more than adequate

Alec Furtado · « **Reply #44 on:** March 10, 2009, 10:16:02 PM »

In case that doesn't make any sense to you, which is ok, can you put hooks in your ceiling? Garage? They are quite cheep. Then you just need a stud finder...

TR · « **Reply #45 on:** March 11, 2009, 01:58:54 AM »

Quote from: Alec Furtado on March 10, 2009, 10:16:02 PM

In case that doesn't make any sense to you, which is ok

lol I'm not an idiot. and I can't put holes in the ceiling

and garage = cluttered with junk everywhere

Chris Salvato · « **Reply #46 on:** March 11, 2009, 05:25:18 AM »

Time for a garage sale.

Charles Moreland · « **Reply #47 on:** March 11, 2009, 08:24:24 AM »

Taylor I do most of my rings workouts on my doorway pull up bar. Just be aware that they aren't as effective at that length (roughly 2 feet or so for me). The longer the straps are the more instability is created which is what makes rings so god damn effective. Use your doorway for now, but keep your eye out for places you can hang them either outside, in a gym (basketball courts work well), or at a playground outside.

Kevin Davies · « **Reply #48 on:** March 11, 2009, 09:15:44 AM »

What do you guys hang your rings on? I was thinking of using climbing webbing, but I also want the height to be easily adjustable so I want some sort of thing to adjust the height. Any suggestions?

Also Alec have you have ever actually used ceiling hooks to hold rings? I am asking because I am thinking of putting some rings in my garage and was thinking about using hooks but have doubts about their ability to hold my weight.

Chris Salvato · « **Reply #49 on:** March 11, 2009, 09:35:10 AM »

I hang my rings over a pullup bar or basketball hoop supports.

My rings came with nylon webbing -- most rings do. If you make your own, climbing webbing should be fine.

Eye-Hooks work the best, kevin. Gotta get the heavy duty ones. Go into home depot and ask for Eye-Hooks that can support 300#+ each....then secure them into a stud and you should be great. People on the crossfit boards do this all the time so you might want to ask people there since they build a lot of their own equipment.

http://board.crossfit.com/forumdisplay.php?f=10

Might be better to invest in building a pullup apparatus in your garage (may cost you about 100-200 bucks or so) and then you can practice bar work too. Thats what I would do if I had a garage...

Eye-Hooks would def be cheaper, though.

Charles Moreland · « **Reply #50 on:** March 11, 2009, 11:15:14 AM »

Quote from: Chris Salvato on March 11, 2009, 09:35:10 AM

I hang my rings over a pullup bar or basketball hoop supports.

My rings came with nylon webbing -- most rings do. If you make your own, climbing webbing should be fine.

Eye-Hooks work the best, kevin. Gotta get the heavy duty ones. Go into home depot and ask for Eye-Hooks that can support 300#+ each....then secure them into a stud and you should be great. People on the crossfit boards do this all the time so you might want to ask people there since they build a lot of their own equipment.

http://board.crossfit.com/forumdisplay.php?f=10

Might be better to invest in building a pullup apparatus in your garage (may cost you about 100-200 bucks or so) and then you can practice bar work too. Thats what I would do if I had a garage...

Eye-Hooks would def be cheaper, though.

Climbing webbing almost always has give to it. It's the same material people use to slackline on. Make sure you get sturdy webbing without any sort of give to it, otherwise you'll be bouncing up and down on your rings like some retarded bunny.

Kevin Davies · « **Reply #51 on:** March 11, 2009, 11:56:14 AM »

Quote from: Charles Moreland on March 11, 2009, 11:15:14 AM

Climbing webbing almost always has give to it. It's the same material people use to slackline on. Make sure you get sturdy webbing without any sort of give to it, otherwise you'll be bouncing up and down on your rings like some retarded bunny.

I imagine as I am first learning to stabilize myself on the rings I will look like a retarded bunny no matter what material I use

Good point though.

Jake Vigil · « **Reply #52 on:** March 11, 2009, 12:07:21 PM »

Quote from: Charles Moreland on March 11, 2009, 08:24:24 AM

The longer the straps are the more instability is created which is what makes rings so god damn effective.

What if I custom make rings and hang them off one of those flagpoles that come off the top of skyscrapers? Or better yet, off a helicopter? A helicopter with a 12 year old pilot? Yeah... that would be pretty beastly.

TR · « **Reply #53 on:** March 11, 2009, 12:33:35 PM »

Quote from: Chris Salvato on March 11, 2009, 05:25:18 AM

Time for a garage sale.

It's not my junk :/ haha I can't do anything with it. Well it's not necessarily junk... just, there's a lot of shit in the garage. haha

Max G · « **Reply #54 on:** March 11, 2009, 04:53:46 PM »

i would like to submit this to the panel to hear some opinions..

http://www.t-nation.com/free_online_article/sports_body_training_performance/mythbusters_vol_2

the relevant part to this thread is in mike boyle's section, but any additional thoughts would be cool too.

Chris Salvato · « **Reply #55 on:** March 11, 2009, 08:58:12 PM »

Well, its not a bad article...but he totally contradicts his assertion. He says the problem with squats and DLs is that they are only helping the core in a bilateral loading...then suggests ab-wheel rollouts and planks.

Planks are good to get the base of core stability but doing them when your core is already stable is like buying minced garlic...and then mincing it. You're doing something that doesn't need to be done.

Ab-wheel rollouts are good....but thats a more functional core exercise -- not what many consider traditional -- more "old school".

The core is blasted with parkour moves like jumping, flag poles, pistols and squats. Deadlifts and Squats along with gymnastics techniques like L-sits, active flexibility and V-sits will provide the foundation you need to do parkour safely and efficiently, imho. Crunches just won't get you there and i think Mike needed to be more clear in his article with what he recommends for working the core in CONJUNCTION with squats and DLs...

WoodlandGhillie · « **Reply #56 on:** March 12, 2009, 03:45:52 PM »

Sorry if this is a stupid question, but what is your "Core." Is this just overall fitness, abs, inner chest?

Dan Frank · « **Reply #57 on:** March 12, 2009, 06:28:27 PM »

Abs, mid- to lower back, obliques, and many more muscles in your abdomen and pelvis that serve to stabilize the body, keep posture, and occasionally move the spine. A strong core is necessary for good fitness, jumping, running, vaulting, climbing, flipping, and many other things.

David Ivey · « **Reply #58 on:** April 10, 2009, 11:43:34 AM »

Well, I know that standing ab roll outs are great exercises but i cant do them because my lower back always gives up on me when im fully extended at the bottom! I Also would be much closer to a planche but yet again, my back always lets me down.

Does anyone have suggestions for strengthening the static and dynamic strength of my lower back? My friend suggests back extensions and DL's but i dont have good DL form and i dont want to hurt myself.

Thanks a bunch,
David Ivey

Steven Low · « **Reply #59 on:** April 10, 2009, 02:37:33 PM »

Quote from: David Ivey on April 10, 2009, 11:43:34 AM

Well, I know that standing ab roll outs are great exercises but i cant do them because my lower back always gives up on me when im fully extended at the bottom! I Also would be much closer to a planche but yet again, my back always lets me down.

Does anyone have suggestions for strengthening the static and dynamic strength of my lower back? My friend suggests back extensions and DL's but i dont have good DL form and i dont want to hurt myself.

Thanks a bunch,
David Ivey

These are two different problems.

In the rollout... your abs aren't strong enough so your hip flexors are recruited which pulls on your lower back. This is BAD. You shouldn't go down to the point where you feeling pulling on your lower back. Same with ANY abs exercise.

As for back.... back extensions are good, DLs, squats, GHR, good mornings, etc.... any of the legs lifts really...

Get Starting Strength and get some vids up of your DL for critique.

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Author Topic: Pure full core workouts (do they exist?) (Read 3968 times)

WoodlandGhillie