If you want to be fast, strong, and capable, serious core training must be an integral part of your program.
A strong core creates the whole body rigidity required to run, jump, throw, kick, and lift weights at a high level. If you can rigidify your core, you can move kinetic energy through your body more efficiently on each task. If your core kinks during exercise, there is an energy leak. This means that your movements are less efficient and powerful.
Movements like squats, deadlifts, pushes, and pulls all have a major impact on the core. However, additional core work should be added to make these lifts even stronger. If you can keep your core stiff while lifting a heavy weight, doing a compound lift will make you significantly stronger and less prone to injury.
Movements of the nucleus
Your core is responsible for the flexion, extension, lateral flexion, and rotation of the spine. But even more important is the ability to withstand movement. Anti-flexion, anti-extension, and anti-lateral flexion exercises are all required to increase your core strength so that you can keep your spine in a safe, neutral position during the big lifts.
In general, it is a bad idea to create a lot of motion from the spine. A firm and tensioned core allows the ball joints of the hips and shoulders (depending on buoyancy) to generate the force movement necessary for a safe and successful lifting.
Here are the most important “anti”
Double Kettlebell Front Rack Carry
Stir the pot
What about rotation?
You should be able to create powerful core rotation and withstand the rotation. Think of a golf swing. When running the drive, electricity is generated from the hips but transmitted through the upper body. You need this strong twisting motion to propel the ball far. The anti-rotation component of the golf swing is when you need to slow down your club.
Here are three great rotational core strength building exercises as well as an anti-rotational exercise:
Cable cut low to high
Cable cut high to low
All three aim at your slopes from different angles. But remember, don’t twist your torso or hips too much. You can tighten your slants significantly more by keeping your hips straight during the set.
Land mine “stop” twist
Focus on keeping your hips straight and stop your rotation about halfway from your shoulder to your hip. Try to hold the break at a dead point for 1-3 seconds before bringing the barbell back to the start.
Here’s how to add these to your plan
Adding core work can be tricky, especially when your current program is already full and you have the time.
Try doing an “anti” movement between sets of your large composite lower body lifts. If you make sure your core is up and ready to be braced, you can be successful with every set.
That is, a little core stimulation with the “anti” exercises goes a long way between sets. You want to get your core going in order to brace yourself up, but you don’t want to exhaust your core between sets.
Add these for rotation exercises between your assistance exercises or at the end of your workout for targeted incline exercises.
Related: Big, Thick, Chunky Ab Workouts
Related: The Incline Exercise You Need