I fell for the "core exercises are useless just do squats" meme and I have a weak core which causes lower back pain when I squat and OHP

I fell for the "core exercises are useless just do squats" meme and I have a weak core which causes lower back pain when I squat and OHP
what workouts should I do to strengthen my core? I lot of shit I see recommended like hanging leg raises or crunches really just work your abs, Ive heard planks were good but those are agonizing so Id like to hear more recommendations

  1. 1 month ago
    Anonymous

    We got another one lads
    Abs wheel
    Hanging leg raises
    Hanging knee raises

    • 1 month ago
      Anonymous

      Basically this. Be careful working into ab wheel rollouts as you can fuck your shit up if you do it with bad form.

    • 1 month ago
      Anonymous

      Basically this. Be careful working into ab wheel rollouts as you can fuck your shit up if you do it with bad form.

      Ab wheels are great but make sure you do it with ab crunch. Romanian deadlifts are also good for stretching hamstrings out to prevent lower back pain.

    • 1 month ago
      Anonymous

      Will planks work as well

      • 1 month ago
        Anonymous

        yes

    • 1 month ago
      Anonymous

      i wish i could do these. my pullup bar hangs from my doorframe and my legs are too long so they touch the ground

      • 1 month ago
        Anonymous

        2x4s and pipe, anon. You don't even need to cement them in the ground.

      • 1 month ago
        Anonymous

        GET FUCKED TALLFAG

        THIS IS WHAT YOU GET FOT BANGING MY HIGHSCHOOL SWEETHEART
        6'3 PIECE OF SHIT TALL CHAD FUCK YOU!!

  2. 1 month ago
    Anonymous

    weighted hollow crunches do them with right form they will fucking burn your core

  3. 1 month ago
    Anonymous

    Deadlift without a belt
    Do pullups

    • 1 month ago
      Anonymous

      >Do pullups
      I cant

      • 1 month ago
        Anonymous

        Fat fuck

      • 1 month ago
        Anonymous

        Took me a few days when I first started to. Just hold on to the bar till you can lift yourself. You can achieve it in a Week by activating those muscles. Pullups are an exercise that everyone into fitness should be able to do.

  4. 1 month ago
    Anonymous

    What's your max for those lifts? Sure it's not shitty form?

  5. 1 month ago
    Anonymous

    You forgot deadlifts.
    >Planks hurt so I won't do them
    Actually, forget it. You'll never gonna make it.

    • 1 month ago
      Anonymous

      I have ZERO reason to do an exercise that feels like shit when there are alternatives that dont make me feel like shit

      • 1 month ago
        Anonymous

        When your progress gets harder at some stage you won't push through to the next level.

        • 1 month ago
          Anonymous

          When progress gets harder he'll have more than enough time to push those boundaries for himself, you don't have to force it on everybody to progress always at the same rate on everything. This shitty attitude community-wide is the reason why a lot of people end up giving it up.
          You can't say WAGMI when you discourage people like that.

  6. 1 month ago
    Anonymous

    Sounds like you didnt' squat and deadlift enough.

  7. 1 month ago
    Anonymous

    Cable crunches
    Russian twists
    Leg raises
    All 3x10 with the highest weight you can manage, treat them like any other accessory lift.

  8. 1 month ago
    Anonymous

    just do hanging eg rasesik

  9. 1 month ago
    Anonymous

    Marching planks, band pressouts, lying leg raises (if done slowly with the whole back touching the ground it's a very difficult core exercise), GHD back extensions (important) and suitcase walks. It is incredibly important to also train your lower back as well with the GHD back extensions, since a strong lower back will prevent or mitigate further symptoms.
    >t. fell for the "core exercises are a meme" meme and developed l5 spondylolysis

  10. 1 month ago
    Anonymous

    side planks, prone hollow body holds and pallof press are great to build your core

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