Core hamstrings and back....

the drifter

ok so ive been looking at my training for the past few months and my old coach has been making some observations...

basically ive got some fundmental weak points...
1) core...its failing me hugely on my squats
2)hamstrings...limiting me in my deadlift
3) lower back...

yes for a part time powerlifter these are huge flaws and its time i corrected them....

so baordsies....from your actual experiencies what are the best exercises youve come across for building strenght in the above...

so far ive got

core
declided situps
normal situps
pull down abs
leg rasies

hamstrings
good mornings
gluteham raises
stiff leg deadlift
romainian deadlifts

lower back
45 degree back raises
rev hypers

these are the main ones ive been using for the past year but my major mistake has not been upping the weight on the which i intend to remedy asap

so can anyone offer me some other exercises to try?

Hanley

Pulldown Abs + Good Mornings + SLDL (actually starting each rep from the ground) = win

the drifter

Hanley wrote: »

Pulldown Abs + Good Mornings + SLDL (actually starting each rep from the ground) = win

agreed but i cant keep using the same exercises the whole time can i? if i was doing a prolonged cycle just to build strenght in these areas would i not need a few different types of evercises?

podge57

Hanley wrote: »

Pulldown Abs + Good Mornings + SLDL (actually starting each rep from the ground) = win

thats basically what i did for about 10 weeks, my deadlift went up by about 17.5kg in that time (without actually deadlifting)

the drifter

what way did you train podge? did you not squat or deadlift at all for that period? how many times a week did you train these exercises?

podge57

the drifter wrote: »

what way did you train podge? did you not squat or deadlift at all for that period? how many times a week did you train these exercises?

I was following a westside template with DE and ME Days

I did squat and box squat, only deadlifted once the whole 10 weeks.

I used deficit sldls (i have long arms) as an assistance once a week, it was usually 4 sets of 5-8, and then 1 set of 3-5, where i would go for some sort of pr

for gm's, i usually used them as an assistance too, i think i used them as an ME twice, and i would do the same sort of set/rep scheme as sldls

kevpants

I go along with the lads. No need to change it up, just go hunting for PR's on Good mornings, pulldown abs etc. Don't do too many variants. Pick two per bodypart and get strong as hell at them. I haven't done a hamstring exercise other than good mornings in about 6 months.

the drifter

minty cheers lads....time to suck it up and get hitting pr's

Hail 2 Da Chimp

Hey drifter sorry for the hi-jack, but it's been mentioned to me a few times that straight leg deadlifts aren't great for working the hamstrings. As if you lock out the leg, it takes the pressure off the hamstring.
Romanian deadlifts were recommended, where you slightly bend the knee but keep the legs almost straight.
Personally I found I was killed with DOMS no matter which I did. So it seemed like it was working.
Just curious as to what the rest of you guys thought?

the drifter

hi-jack away lad this is what i was looking for from this thread....opinions on this peeps?

kevpants

I dunno if what I'm doing is SLDL's or RDL's but I agree with you Chimp. I have the knee slightly bent and it puts the emphasis right on the back of the thigh, A truly straight leg deadlift for me with be too uncomfortable at the back of the knee. I just concentrate on pushing my ass back as far as possible until my hamstring is stretched out and then squeezing back up. I don't like locking out my knee in any weight bearing situation TBH, squats, deadlifts, leg presses etc I always leave a little slack in my knee at the top, probably isn't anything you'd notice to look at.

Hanley

Obviously a truly straight leg deadlift’s a terrible idea. You should always be keeping a slight bend in your knee. With RDL’s you’re pushing the hips and not bending forward, you keep the bar as close as possible and the degree to which your torso inclines depends on how far you can push your hips back.

With SLDL’s the emphasis is more on bending forward at the hips with straight legs. Very often the bar will stay close to you like in an RDL, but you won’t be pushing your hips as far back.

For anyone that doubts the effectiveness of SLDL’s, set up for a regular deadlift, and instead of sinking your hips down, keep them as high as possible while keeping an arch in your back. It’ll make your hamstrings cry like nothing else.