Floor Wipers

Discussion in 'Strength & Conditioning Discussion' started by mmuhr2, Jun 12, 2008.

  1. mmuhr2

    mmuhr2 Orange Belt

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    so i got these from the list of core workouts in the FAQ and tried them for the first time for a set of 5x5 with 2 plates on the bar for a total of 135lbs. i liked the exercise but definitely want to progress in the level of difficulty. anyonoe with experience with this exercise, in order to increase the strain on the core, how would i manage that? more weight on the bar? more reps, weights on my legs? i looked around a little but couldnt find anything, any help would be appreciated, if i missed an old thread feel free to post it and flame me i can handle it
     
  2. Cap'n

    Cap'n <img src="http://img248.imageshack.us/img248/1955/

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    Ankle weights
     
  3. Lug's Spear

    Lug's Spear Green Belt

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    I am curious about this exercise. I see people doing them on the bench, but it seems like a darwin award waiting to happen. Are you doing the floor wipers on the floor?
     
  4. mmuhr2

    mmuhr2 Orange Belt

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    i did them on the floor, had my partner help me get the bar up and take it off for me. given its only 135, which i could probably hold up for eternity, its seems relatively safe at this point
     
  5. mmuhr2

    mmuhr2 Orange Belt

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    what would increasing the weight on the bar do?
     
  6. Lug's Spear

    Lug's Spear Green Belt

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    I think you might be able to try to do it with a DB between your ankles if you don't have ankle weights - similar to the weighted leg raise.

    Weighted Leg Raises - Lie flat on your back, with your hands tucked under your butt. Wrap your feet around a small dumbbell, and perform leg raises. Start with your feet about 6 inches from the ground, then raise them about 12-16 inches from the ground and then back down slowly. These can be done on the end of a bench as well.

    Just a thought, i have never tried it however.
     
  7. RedNeckJiuJitsu

    RedNeckJiuJitsu Black Belt

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    I did floor wipers for awhile and really liked 'em. I just set the bar on the floor and slid underneath it. To make it harder, I held a DB between my feet as Lug suggested. Don't remember what I got up to. It's been awhile since I've done 'em...
     
  8. mungos

    mungos Purple Belt

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    I used to do a following variation but you need a partner.
    Partner is in standing position with your head roughly in between his feet.
    You grab his ankles and hold them for a balance, then bring your feet up to him.
    He then pushes your legs with his arms as hard as he can and all you have to do is stop your feet from hitting the floor. He can push your legs to the sides as well.
    This one is a core killer you don't need any weights.
     
  9. mmuhr2

    mmuhr2 Orange Belt

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    yeah i have seen people doing this at the gym, perhaps ill give it a try and see how it compares
     
  10. Sieger

    Sieger White Belt

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    Error
     
  11. Donut62

    Donut62 Black Belt

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    What the hell does this have to do with floor wipers?
     
  12. Sieger

    Sieger White Belt

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    I found a recent review about S*teroids. It's a very good article, published in a peer-reviewed journal (British Journal of Pharmacology). Evidence-based information. I think it's really worth reading (20 pages long).
    I downloaded the article and uploaded it on rapidshare:

    RapidShare: Easy Filehosting

    Here's the abstract:

    1: Br J Pharmacol. 2008 Jun;154(3):502-21.

    Pharmacology of anabolic steroids.

    Kicman AT.

    1King's College London, Drug Control Centre, Department of Forensic Science and
    Drug Monitoring, London, UK.

    Athletes and bodybuilders have recognized for several decades that the use of
    anabolic steroids can promote muscle growth and strength but it is only
    relatively recently that these agents are being revisited for clinical purposes.
    Anabolic steroids are being considered for the treatment of cachexia associated
    with chronic disease states, and to address loss of muscle mass in the elderly,
    but nevertheless their efficacy still needs to be demonstrated in terms of
    improved physical function and quality of life. In sport, these agents are
    performance enhancers, this being particularly apparent in women, although there
    is a high risk of virilization despite the favourable myotrophic-androgenic
    dissociation that many xenobiotic steroids confer. Modulation of androgen
    receptor expression appears to be key to partial dissociation, with consideration
    of both intracellular steroid ****bolism and the topology of the bound androgen
    receptor interacting with co-activators. An anticatabolic effect, by interfering
    with glucocorticoid receptor expression, remains an attractive hypothesis.
    Behavioural changes by non-genomic and genomic pathways probably help motivate
    training. Anabolic steroids continue to be the most common adverse finding in
    sport and, although apparently rare, designer steroids have been synthesized in
    an attempt to circumvent the dope test. Doping with anabolic steroids can result
    in damage to health, as recorded meticulously in the former German Democratic
    Republic. Even so, it is important not to exaggerate the medical risks associated
    with their administration for sporting or bodybuilding purposes but to emphasize
    to users that an attitude of personal invulnerability to their adverse effects is
    certainly misguided.British Journal of Pharmacology (2008) 154, 502-521;
    doi:10.1038/bjp.2008.165.
     
  13. vince89

    vince89 Banned Banned

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    aka Leg Raises
     

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