"Core" Training

When it comes to training your "core" there are hundreds of exercise options. 

All of the possible choices work, in the sense that they stress the appropriate muscles, but some are significantly more beneficial than others. 

Below I will share the exercises I have found to be the most effective, but will first share my thought process to help you understand my choices. 

Transmission

I believe that the goal with core training, in any area of performance, is to enhance transmission - and there are two ways in which this occurs. 

The first is static transmission, or the transfer of force. A simple example of this is the abdominal "brace" used with a squat. A strong core allows a lifter to maintain optimal torso position and transfer the maximum ability of the lower body into the barbell. Conversely, a weak core results in the lifter's hips rising faster than their chest/shoulders and a rounding of the back - resulting in substandard performance, failed lifts or even injury. 

In static transmission, your core functions much like the load-bearing supports of a building - the only good movement is none. 

The second type of transmission is dynamic. As an example, picture a boxer throwing a powerful cross (punch with the rear hand). In this case, it seems as if the athlete is generating power from their mid-section to turn their body, but this is not the case. Power is initially generated in the lower body and this torque is transmitted into the upper body and ultimately delivered via a fist. 

In dynamic transmission, your core functions as a conductor. The optimal result is that zero power is "leaked" while movement occurs. 

Understanding that, despite the observable differences in movement, static vs dynamic, your core serves the same function is essential for selecting optimal exercises. 

Exercises

The following list is some of the most effective core movements which I have personally used while coaching some of the top strength and combat athletes on the planet. 

1. Plank (or Side Plank)

While this is considered a basic exercise it is the foundation for establishing static transmission strength. 

2. Ab Wheel

The Ab Wheel roll-out is a perfect exercise to build dynamic transmission strength. 

3. TRX Planks

These can be performed with your feet suspended in a TRX trainer, or with your feet elevated on a stable surface and your hands in the TRX handles. These build both static and dynamic strength. 

4. Hyper Extension Static Abs

A staple exercise for the athletes at Westside Barbell. These can be used to build static transmission strength, or you can include throwing a medicine ball to a partner to build dynamic transmission strength.  Click here for a demonstration. 

5. Paused Front Squats

These are highly effective for static transmission strength. *Performed with a narrow stance and upright torso.