The 5 Dimensions of Core Training (For Lifters)

In any article discussing core training, look first for the what the author’s definition of the word “core” is. Truthfully, the term is generally pretty loosely defined with many people offering differing explanations. For the purposes of this article, I will describe the core as all of the musculature that connects the pelvis to the rib cage  (an anatomical/structural definition). More importantly, I will describe these muscles from a “functional” standpoint, in this case one specific to a strength athlete like a powerlifter or weightlifter.

            Function is specific to the task at hand. While certain muscles of the core such as the external obliques may function within a baseball player to assist in accomplishing the task of swinging a bat (by creating torso rotation) these same muscles have a very different task for a lifter attempting a new 1RM on front squats.  

            The function of the core musculature for a strength athlete boils down to creating and maintaining optimal position and resisting extraneous movements (preventing energy leaks) while providing a sturdy structure through which force can be transferred between the lower body and the upper body. If we analyze the movements that can possibly created from the core, we come up with:

·      Trunk flexion, as in a set of crunches

·      Trunk extension, as in a set of “supermans”

·      Trunk lateral flexion, as in a side bend

·      Trunk rotation, such as a Russian Twist

While there certainly is a time and place for performing movements and exercises that explore these full ranges of motion at the core, these are not sport-specific to powerlifters or weightlifters. Armed with this information, we can start to put together a core-training program that complements the training program for a strength athlete. Exercise selection may vary, but a good program for a strength athlete in their competitive season should include the following categories of exercises. 

1. Anti-Extension 

            If you had to dedicate the majority of your time to one category, it would have to be this one. Anti-extension is the ability of the anterior core to maintain the lumbar spine, ribs, and pelvis in neutral position while the extremities move through dynamic motion. Think of your core maintaining the same distance between your ribs and your pelvis as you descend into a squat. You have undoubtedly seen people who start in a good “stacked” position, but immediately break into lumbar hyperextension as they initiate the squat. This person has failed to properly use their core in an anti-flexion capacity.

            To train anti-extension, we need to pick exercises that put us in positions where gravity is trying to pull us into an extended lordosis, and we are fighting to maintain a neutral spine. The simplest example of this is a standard plank, for which there are a myriad of different variations and progressions.  My personal favorites are plate loaded planks and dynamic planks on a swiss ball. A more advanced option is a traditional ab wheel exercise, where you are focused on maintaining a neutral spine while extending the arms overhead. 

2. Anti-Flexion 

            Conversely, you probably don’t need to spend a ton of time training anti-flexion if you regularly practice squats, deadlifts (or clean pulls), and Olympic lifting variations, as you are already getting sufficient anti-flexion training in your “sport practice”.

            In my opinion, the most important exercises to include in a program for someone when considering anti-flexion of the lumbar spine (the ability to prevent forward flexion in to a rounded, kyphosis of the low back) are teaching squatting, hinging, and lunging patterns with proper mechanics. While there are specialized techniques to train anti-flexion of the thoracic spine, that is beyond the scope of this article. 

3. Anti-Lateral Flexion

            This simply refers to the ability to prevent your torso from being bent over sideways. While a very common gym exercise is dumbbell side bends, which train pure lateral flexion, a better choice for strength athletes (who need to maintain a more rigid, upright spine) would be to stand tall with that dumbbell and walk for 10-20yards. With a focus on core tensioning and staying upright, this exercise—the suitcase carry—can be loaded quite heavily.

4. Anti-Rotation

            This one—and transverse plane exercises in general—are glossed over in almost every program I’ve come across. Anti-rotation refers to the ability for the core musculature (in particular the internal and external oblique) to cocontract to prevent separation of the pelvis and rib cage in the transverse plane. You have likely come across individuals who “helicopter” to one side while performing bilateral movements such as squats or deadlifts. While there are undoubtedly a multitude of factors causing this, a lack of anti-rotation training may be one of them. More importantly, incorporating exercises such as variations of the Pallof press could be part of the solution for these individuals. 

5. Intra-Abdominal Pressure

            Okay, okay… I’m cheating a little bit with this one. Creating intra-abdominal pressure and “bracing” is a topic that deserves an in-depth examination in a separate article. However, it would be incorrect of me to create this list and fail to mention that a significant portion of any lifter’s core training should be dedicated to bracing drills.

            To quickly summarize, the pelvis and rib cage must be put into a neutral position so that the pelvic floor and diaphragm will be positioned directly opposing each other. Using controlled breathing, the diaphragm is forcefully flattened and pushes the internal organs downward, and there is an expanding outward of the entire core. Good bracing enlists the core musculature into a solid unit through which power can be transferred efficiently from the ground beneath your feet into the bar on your shoulders or in your hands. 

            While there are many ways in which to teach bracing and exercises to practice it in, the first one I usually start people off with is a 90/90 feet up breathing drill. Your intention here is to cue bracing prior to your session. When you inhale, think about expanding your waist outward in all directions while keeping your ribs down. Pushing a finger into your side and trying to “push it out” with your breath is an excellent tactile cue, as is having a hand under your back that you attempt to “crush with your breath”. 

I hope you have found this article helpful and you’ll consider incorporating these exercise categories in your own training. Please feel free to leave a comment below if you have any questions!