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zakruti.com » Sport, fitness, workout » Jeff Cavalier
Your Abs are Weak (EVEN IF YOU-VE GOT A 6 PACK)

Your Abs are Weak (EVEN IF YOU-VE GOT A 6 PACK)

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Rating: 4.0; Vote: 1
You might have the most visible 6 pack abs in the world, but that doesn-t mean anything when it comes to how strong your core is. In this video, I-m going to show you a few important benchmark ab exercises that you can do to test the strength of your abs and see how prepared you are for either your sport, or just the sport of life. Many people confuse the visibility of the ab muscles with the strength of the abs. This is a mistake. Ultimately, the degree to which people can see your abs comes down to how dedicated you are to your nutrition and to eating well. When your body fat levels are below ten percent, you will be able to see, at the very least, a well defined outline of a six pack and even greater definition as you continue to drop. That-s all well and good, but the muscles of the core can still be incredibly weak. Confuse your ab strength when it comes to the more demanding compound lifts like the deadlift and squat and you could wind up easily attempting to lift more weight than your frame can handle. We can-t allow that to happen so I wanted to show you these ab exercises and give you a benchmark for which to measure yourself up against. I have spent a great deal of time prioritizing the strength of my core over the years because I know how critically important it is to my overall performance and function. That said, even I struggle with some of these movements. First up we work the anti-extension strength of the abs with the banded barbell rollout. The key here is to be able to not just roll out the body until your arms are fully overhead and are in an extended plank position but hold it for a split second and be able to return to the start. If you are just beginning and cannot perform even a single rollout from your toes then your benchmark should be to be able to perform these from your knees with the same proper form. We next must make sure we address our stability in the transverse plane as well. The rotational control of your core is a critically overlooked area of strength that must be addressed. Here we use the overhead barbell or dumbbell grapevine walk. The rotation of the pelvis must be controlled when you step over and back as must the twisting of the barbell once the momentum gets going. The bar is more of a challenge, but both will be difficult if you aren-t training this enough. Advanced should use at least half of your bodyweight overhead while beginners should opt for a little less than a quarter. Finally, the anti-lateral stability of your abs should be trained and tested as well. I like to use the banded leg raise. Grab a bar and anchor a band around your knees. The band should be pulling you back and to the side. If you can keep your legs headed directly north and south while doing this then you have the requisite stability in your core that I am looking for. Beginners should aim to simply prevent swinging while doing the exercises. So you can see that core stability and strong abs is key to any high functioning individual, athlete or not. If you are looking to train like an athlete and more importantly feel and look like one, head to and get our complete ATHLEAN-X Training System
Date: 2022-04-22

Comments and reviews: 10


Hey Jeff I'm a 35 year old man I have had back surgery at the age of 23 i had always been a athlete prior but with saying I have not in 12 years as well as my metabolism has declined (dieting has helped a lot with weight loss) as my back feels great despite some inflammation (any vitamins to help that)my problem is my hamstrings have been crazy tight as well as my legs are not as coordinated and nearly as strong as they once where even I find it difficult to do many exercises I would love to strinthen my core and legs I have 2 children that are starting sports and would love nothing more then to get out there with them I have stretched be for workouts as well as be for bed Jeff please help. Love your videos
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Great video!
Would you mind making a video or pointing me to one you might have done ( though i have looked, that could fix uneven lower back muscles(erector spinae?
In my case i was doing bodybuilding for 9 years, then i quit due to this issue, which is 7 years ago now, because it didnt seem to get better, and i ended up with alot of kinks in my back.
I now wanna start working out again thanks to the inspiration of your videos, but i need to know how to fix this! I tried hyperextensions and a variation that raises to the sides, for about 6 months, didnt seem to activate my left side at all.
Thanks in advance, and keep up the great work!
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hello Jeff I have been having some problems with my left shoulder i cant lift it up all the way and i usually get shoulder pain and snaps within 2 months of training and it goes away in about 3 weeks but the shoulder mobility stays the same i was diagnosed with an impinged shoulder and the doctor said the pain is from an inflamed bursa i was wondering if i can some how train my shoulders around the injury or get rid of the problem all together by training and creating the distance between the humerus and the acromion process so that they stop inflaming the bursa thanks in advance hope you'll read this comment. :) peace
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Hey Jeff! I-ve been following your advice for many years now. Big fan! I had a double hernia surgery a couple of years back and since then I-ve found it very hard to do any exercise which involves my core. which is just about everything! Would you be able to do a video on how to modify an exercise plan to make it hernia friendly? Especially as I still have a small tear now (that-s not fully developed into another hernia. As you know, hernias are very common and can be really worrying when it comes to the gym. Many thanks for your consideration. Tim (UK)
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Thanks! The emphasis on proprioceptive compound movements can't be accidental. They require some familiarity. Even Jeff is struggling with his recommended weight. 2: 55 3: 11 These wouldn't be great tests to run on someone unfamiliar with their execution it seems, but they'd be awesome for someone to mark progress individually or with a trainer. These seem to really test core strength for functional aptitude.
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Like always, great video.
I have a problem maybe you can help me with it.
I have very big legs. on the front and outside very muscular and hard but on the inside and backside very good coverd in fat.
I know it's all with the nutrition but could you make a video with exercises for the backside and the inside of the thighs. if possible focus on bodyweight exercises.
Would be really great.
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I do eat chicket but not so often. I eat a lot of vegetarian food but play even more than i eat. Dont get me wrong please, i do eat a LOT and i know it but im playing like 10 times even more since i am so active and sporty by nature. I am a very skinny guy and really want a big body. Please can i have tips without reducing my sporty nature
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Thanks for all the videos and information Jeff! 6 months ago I was 245lbs, now I'm 175lb and building muscles! Your videos have helped so much refined my workout that every day I enjoy challenging my body and asking it for more! I've been bitten by a bug and it feels great! Thanks for all your hard work Jeff, keep it up!
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Hey man, I have a question for you, my right knee is in bad condition. I cannot do squats, and actually anything that strain my knee is very bad for my health. I need to lose like 20+ pounds till summer so I can feel comfortable with my body. I would REALLY appreciate an advice here. Got no equipment. Thanks!
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I tried doing that without the band and with 45 pound plates instead of 25 (I attempted it after normal rollouts on my knees) and my god, I could barely move the bar before falling right on my face and hearing a not so satisfying cracking noise in my back.
Looks like I got some work to do.
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