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-   -   Swings to abs ratio??? (http://www.catalystathletics.com/forum/showthread.php?t=5939)

Daniel Christensen 12-16-2010 07:12 PM

Swings to abs ratio???
Is there a recommended ratio of ab strength to swing strength?

At the end of a workout I'm doing sets of 2-handed swings with the 24kg KB (a set on the minute, currently 5 reps per set for 10 minutes), the finishing off with some squats (using a pair of 16 kg KBs) and some hanging knee raises. The squats are working my abs pretty hard, and during the swings I reckon my abs could feel a bit stronger.



Derek Weaver 12-17-2010 12:43 AM

I really have no idea what you're asking.

What do you mean by a ratio of ab strength to swing strength? I don't really know what you mean either by feeling like your abs could feel a bit stronger. Are you experiencing a form breakdown? losing posture?

I may be a little dense though.

Samuel Hughes 12-17-2010 07:40 AM

There is no answer to this question. If your core feels unstable during any exercise, then add some core work and/or focus on it during the exercise until you do it right...

Derek- get some sleep!

Grissim Connery 12-18-2010 01:52 PM

if you say that your abs could feel "a bit stronger" then they'll probably just automatically strengthen to the appropriate ammount as demanded by the exercises you're using, unless there's a serious deficit.

as for you primary question, your comparison was between a specific exercise vs. a specific muscle group. that's kinda like asking whether a specific car is better than a transmission. you need to offer 2 exercises if you want an idea of ratio.

overall, you should just probably do more planks and call it a day.

Daniel Christensen 12-18-2010 08:05 PM

Thanks for the comments guys...

Agree, my question could have been more specific, but wasn't sure if there was a particular ab exercsise that compliments the swings.

Derek Weaver 12-18-2010 09:33 PM

Ab exercise compliment everything. Try and stay away from movements that are dependent on lumbar flexion (crunches are the best example) and you should be good.

McGill and those who ascribe to his research findings tend to stick to movements that teach: extension, resistance to flexion, rotation, resistance to rotation. this tends to fit as cable rotation/anti rotation exercises, planks, roll outs, plank variations, and sometimes reverse crunches. I also like TGU Sit Ups as well.

Daniel Christensen 12-18-2010 11:16 PM

Thanks Derek

I do hanging knee raises at the end of workout for decompression, but the fall into flexion category. I'll see if something planky fits the bill.



Derek Weaver 12-19-2010 02:19 AM

Hanging Kneet and Leg Raises are cool. No worries there.

Ben Moskowitz 02-12-2011 01:00 PM

Yeah as long as you have flexion with a neutral spine, the exercise is fine. For example, jackknifes or hanging leg/knee raises. Checkout this article by Mike Robertson:


same article with videos embedded, but less photos:

Some of the "why"

Derek Weaver 02-12-2011 01:26 PM

Good links Ben.

I should have added that TGU sit ups aren't necessarily optimal, but for the purposes I was using them for, they were good. I would honestly say that I would rather people do regular TGUs in most cases though.

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