question about core strength

gerasimos kourtis · 05-16-2012, 01:11 AM

hello.i am 10 years olympic weightlifter.i have a major problem in front squat.i have stuck and i cant improve any more.my best front squat is 130 kgr for 8 months now.i believe the major problem is the core or upper back strength problem because when the load goes above 90% my upper back become kuphotic.a friend of mine told me to perform abs-lats exercise between squat sets to strengthen the core.also i read in the net that if the rhomboids and upper back muscles will be stronger this help in front squat,so i think to start face pulls and power raise for strengthen the rhomboids muscles.because i am little confused can you give me some advices to start a training program for core muscles?how often is ideal to train the core,with how many exercises and how many sets and reps?(i ask for these parametres because i dont want to overtrain)..i am looking forward to hearing for you...eg:also i have along femur and my somatotype isnt the best for squat

Greg Everett · 05-16-2012, 10:34 AM

Do more front squats with weights that allow you to maintain a perfect position - build up a lot of volume there.

Make sure you have good thoracic spine mobility - if you can't extend the upper back adequately, it will be much harder to maintain the correct posture.

Good mornings focusing on upper back extension, back extensions, bent rows w focus on upper back extension.

Also make sure you have adequate ankle and hip flexibility - if you have long femurs and poor flexibility, your hips will be tor far back, and the torque on your upper back will increase, making it even harder to maintain proper extension.

Greg Everett · 05-16-2012, 10:37 AM

You can front squat every day if you want - maybe 70-75% or so for triples, 5 sets or a few more, just to build up the volume of proper squatting. Focus on extending the upper back forcefully and reduce the weight if you're losing the proper position. You can do some or all of these as pause squats, making sure to force the extension as you rise from the bottom.

Also make sure when you recover that you're keeping your head up, not tilting it down/forward.

Good mornings, 3-5 sets of 5-8 reps, 2-4 days/wk. Bent rows 3-5 sets of 8-15, 2-3 days/wk.

gerasimos kourtis · 05-21-2012, 12:16 AM

hello greg for your advice.it was very helpful.a last question.for how long to train lwith this way in front squat(with this volume and intensity?).for 8-12 week cycle?at the end of this cycle is ideal to attempt maximum attempt in front squat or earlier?thank you again for your help...

Greg Everett · 05-21-2012, 08:40 AM

I would try maybe 6 weeks - you should be able to get significant progress in that time frame. You can always return to it later.

You can try a max fs at the end of it; if your back is really limiting you and you get it considerably stronger, you may make a PR. But it won't be a strength program in the purest sense, so you may not see a PR, but what you're trying to do is shore up a weakness that's holding you back. After you make progress with that, you can push the overall strength more.

gerasimos kourtis · 05-21-2012, 08:51 AM

thank you again for your response...greg can ask you some general questions for weightlifting training in the near future?than you again for your help...
eg:in good morning and bent over rows is ideal to try increase the weight each week or to stay with same weight for the certain number of reps in this 6-week period?