Overtraining the RectusAbdominis Can MakeYou Less Efficient inWeightliftingEllyn M. Robinson, DPE, CSCS*DBridgewater State University, Plymouth Street Tinsley Center, Bridgewater, Massachusetts

S U M M A R Y

EFFICIENT TRUNK FLEXION AND

EXTENSION TRAINING IS PARA-

MOUNT TO STABILIZE HEAVY

WEIGHTS LIFTED OVERHEAD IN

WEIGHTLIFTING. A STRONG AND

BALANCED TRUNK, WHICH IN-

CLUDES SEVERAL MUSCLE

GROUPS (NOT JUST THOSE SU-

PERFICIAL MUSCLES THAT CAN BE

SEEN BUT PERHAPS EVEN MORE

IMPORTANTLY THE DEEP ONES

THAT HOLDMOSTOF THE LOAD), IS

NECESSARY FOR SUCCESS. THIS

ARTICLE WILL DISCUSS THE IM-

PORTANCE OF BALANCE BETWEEN

FLEXION AND EXTENSION EXER-

CISES OF THE TRUNK, STABILIZA-

TION MOVEMENTS OF THE TRUNK,

AND SPECIFIC EXERCISES THAT

CAN BE USED IN A WEIGHTLIFTING

TRAINING PROGRAM TO MOST EF-

FECTIVELY TRAIN FOR STABILIZA-

TION OF THE WEIGHT OVERHEAD.

Abalanced program for weight-lifters includes exercises thatwill enhance performance. In

striving to lift maximumweights, it is ofprimary concern for every weightlifternot only to successfully execute thebest technique of the actual snatch andclean and jerk but also to include intheir training exercises that can en-hance their performance. When

looking at the various complex move-ments involved in the weightlifting,one of the major considerations isstabilization of the weight overhead.An athlete can have textbook formpulling from the floor and catching theweight in the squat position, but if theathlete cannot maintain the weightoverhead in a controlled manner, itcould be missed in front or behind theathlete. For example, many jerks areproperly accelerated and drivenstraight through the legs and caughtin the split position—only to find theweight out in front of the athletebecause of slight trunk flexion. Thiscan be seen in athletes who do far moreflexion (abdominal work) than exten-sion (low back work) training, morespecifically training the rectus abdom-inis for aesthetic purposes as opposedto training the transverse abdominis forfunctional compression purposes. Twoof the major factors that enable theathlete to maintain the weight in theproper position overhead are (a) trunkbalance and stability between theflexors and extensors and (b) effectivedeceleration throughout the anteriorchain trunk muscles. This will allowthe athlete to stop or ‘‘stick’’ the weightin the proper position over the area ofbase or the space within the foot stance.In an effort to best enhance the athlete’sability to maintain the weight overhead,stabilization of the trunk becomes par-amount. An unbalanced program will

render the athlete more vulnerable toa higher incidence of injury and increasethe frequency of missed lifts. A strongand balanced trunk, which includesseveral muscle groups (not just thosesuperficial muscles that can be seen butperhaps even more importantly thedeep ones that hold most of the load),is necessary for success.

Effective weightlifting coaches designtheir annual program focused on theneed to make the athlete better in thespecific competition lifts and also toprescribe exercise programs that in-corporate balanced work for the entirebody. To better understand how tocreate a balanced program for trunkstabilization, the coach needs to un-derstand themajor contributing musclesfor (a) trunk flexion, (b) trunk extension,and (c) trunk stabilization.

LOWER TRUNK FLEXORS

Rectus abdominis, external and inter-nal obliques, and psoas (hip flexion).

LOWER TRUNK EXTENSORS

Erector spinae (iliocostalis, longissi-mus, spinalis), multifidus, rotators,and interspinalis.

TRUNK STABILIZERS

Global: Quadratus lumborum, erectorspinae, external obliques, and psoas.

KEY WORDS :

stabilization; trunk flexion; deceleration;trunk flexors/extensors

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Local: Multifidus, internal obliques,and transverse abdominis.

FLEXION VERSUS EXTENSION

When performing traditional abdomi-nal work, the rectus abdominis, or themuscle responsible for the ever enviedand strived for ‘‘6 pack,’’ is the musclethat is used when performing crunches.As a result of this strong flexion andlack of compression or tightening theabdomen without flexing (one of the2 actions of the rectus abdominis:flexion and compression), the rectusabdominis is stronger than the trans-verse abdominis and the spinal erec-tors. While trying to brace the torso, anathlete with an overdeveloped rectusabdominis will produce trunk flexionand ultimately can lose the weight outto the front. This causes not onlya missed lift, but eventually the athletecan expect to feel more frequent backpain (especially lower) because theintervertebral disks are left in a far morevulnerable position as the back is pulledout of its protective arched position. Inthe long term, this can result in bulgingor ruptured disks or strained back

muscles. To provide the most solid

position for a weight that is being lifted,

a strong base of support between the

abdominals and the low back muscles

should be a priority for long-termsuccess and health of the athlete.

Quantifying the volume of flexionversus extension work by looking at

Figure 1. Anterior stabilizers. Copyright Primal Pictures Ltd.

TableCore exercises for OH stability

Monday Wednesday Friday Saturday

Week 1 Hyperextensions 3 3 10 Lever abdominals withstraight arms 3 3 10

Hyper to row with plate3 3 10

Dumbbell farmer’s walk3 3 10

Supine extended hold3 3 15 s

Plank 3 3 30 s Seated twists 3 3 10 Bridges 3 3 10

Week 2 Hyperextensions witharms out straight 3 3 10

Lever abdominals with 5-lbmedicine ball (or bar) 3 3 10

Hyper to row 33 10 (+ 2–5kg from past week)

Barbell overhead circlewalks 3 3 10

Supine weighted extendedhold 3 3 15 s

Plank 3 3 30 s with weight onback

Medicine ball seated twists3 3 10

Marching bridges3 3 10

Week 3 Hyperextensions witharms out straight withlight medicine ball 3 3 10

Lever abdominals with 6-lbmedicine ball 3 3 10

Hyper to row 33 10 (+ 2–5kg from past week)

Dumbbell farmer’s walk3 3 10

Supine weighted extendedhold 3 3 20 s

Plank 3 3 30 s with +5 kgfrom past week on back

Medicine ball + 2-lb seatedtwists 3 3 10

Marching bridges3 3 10

Week 4 Hyperextensions witharms out straight withmedicine ball 3 3 10

Lever abdominals with 8-lbmedicine ball, 3 3 10

Hyper to row 33 10 (+2–5kg from past week)

Barbell over head circlewalks 3 3 10

Supine weighted extendedhold 3 3 25 s

Plank 3 3 30 s with weight onback and feet on incline

Medicine ball high low-seated twists 3 3 10

Single-leg bridges3 3 10

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Overtraining the Rectus Abdominis

the total number of sets and repetitionsthat are done in a balanced program isa powerful tool for a coach. Forexample, athletes often do abdominalwork on a daily basis, but only performlow back work once or twice a week.This imbalance over time can lead toa pelvis that tends to tilt posteriorbecause of stronger abdominals. Alter-ing the orientation of the pelvis at restor during sport can potentially affect allthe originating and inserting muscula-ture on the pelvis. For example, thelatissimus dorsi’s origin on the iliaccrest can be pulled out of alignment ifthe pelvis’ musculature is not balanced.The athlete who suffers this imbalancemay complain of shoulder pain. If thepelvis is out of balance, it can alter theorigin of the latissimus dorsi and, thus,also alter the insertion on the humerus,creating a changed torque pattern onthe action of the shoulder. The Table isan example of progressive exercisesinvolving the stabilizers.

STABILIZATION

Traditionally, when given the task oftraining the ‘‘core,’’ it is often themuscles that can be ‘‘seen’’ rather thanthose responsible for strength andstabilization that are more frequentlytrained (3). To stabilize heavy overheadlifts, athletes need equality of both theglobal and local stabilizers of the trunk(1,2). It is important to first considerthe muscular anatomy of the abdomi-nals and those that are used instabilization. The muscles responsiblefor true stabilizing work include thetransverse abdominis, erector spinae,quadratus lumborum, multifidus, androtatores (4) (Figures 1, 2).

Instead of focusing on exercises usingflexion, exercises that use the trans-verse abdominis and mimic the iso-metric contraction that takes place atthe completion of the snatch and thejerk should be incorporated into theprogram (2,4). These exercises includemovements that use compression andisometrics, for example, lever abdomi-nals (Figure 3), medicine ball seatedtwists (Figure 4), bridge (Figure 5),marching bridge (Figure 6), dumbbellfarmer’s walk (Figure 7), supine

weighted extended hold (Figure 8),hyperextensions with arms out straight(Figure 9), hyperextension to row withweight (medicine ball or plate) (Figure10), hyperextension with weight (plateor medicine ball) (Figure 11), and barbellover head circle walks (Figure 12).

CONCLUSIONS

It has become common for athletes totrain the abdominal musculature for

eye appeal only. Perhaps, throughfunctional anatomy education andmore specific programming fromcoaches, we can teach our athletesthe benefit of proper abdominal train-ing for their sport. Athletes will be bothpleased and relieved to learn that whenthey change their exercise choices fortrunk flexion and extension, theirrectus abdominis will still be just asdeveloped. Identifying specific

Figure 3. Lever abdominals.

Figure 2. Posterior stabilizers. Copyright Primal Pictures Ltd.

Strength and Conditioning Journal | www.nsca-lift.org 71

exercises within the program designthat will strengthen the entire trunk(anterior and posterior planes) ina balanced fashion is paramount tothe success of weightlifters.

ACKNOWLEDGMENTS

The author thanks Ginny Robinson forher editing time and expertise and theweightlifter for volunteering for thephotographs.

Dr. Ellyn M.

Robinson isa professor in theMovement Arts,Health Promo-tions, andLeisure Studies

Program at Bridgewater State University,where she is the graduate strength andconditioning program coordinator and thehead coach for the weightlifting team.

REFERENCES1. Kolber MJ and Beekhuizen K. Lumbar

stabilization: An evidence based approach

for the athlete with low back pain. Strength

Cond J 29: 26–37, 2007.

2. McGill S. Low Back Disorders: Evidence

Based Prevention and Rehabilitation.

Champaign, IL: Human Kinetics, 2002. pp.

205–223.

3. Norris CM. Back Stability. Champaign, IL:

Human Kinetics, 2000. pp. 92–227.

4. Thompson CW and Floyd RT. Manual of

Structural Kinesiology (15th ed). New York,

NY: McGraw Hill, 2004. pp. 265–296.

Figure 4. Medicine ball seated twists.

Figure 5. Bridge.

Figure 6. Marching bridge.

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Figure 7. Dumbbell farmer’s walk.

Figure 8. Supine weighted extended hold

Figure 9. Hyperextensions with arms out straight.

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Figure 10. Hyperextension to row with weight (medicine ball or plate).

Figure 11. Hyperextension with weight (plate or medicine ball).

Figure 12. Barbell over head circle walks.

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