EXERCISES THAT FORGE ROCK SOLID CORE STRENGTH
So what do you need to do and which exercises should you add into your programming to create incredible core strength?
1. FULL BODY COMPOUND LIFTS
DEADLIFT
When it comes to core exercises, you cannot go wrong with the Deadlift. It requires absolute stability and taxes your ability to generate and control enough force to shift a large amount of weight – probably more than you can move with any other lift. It does not isolate any particular area within the core, instead stressing your whole body in a highly functional way.
Look at the 20016 CrossFit® Regionals, Event 5 was called ‘Corediac Arrest’, and it involved both heavy Deadlifts and GHD Sit Ups, a huge test for the core strength of the Athletes. The programming for the event placed the Deadlifts right at the end of the WOD to make them even more difficult, and you could see this from the pain and determination etched into the faces of the athletes as they powered through them and completed the workout.
SQUAT
In a similar way to the Deadlift, you cannot Squat well without a tight core. Stability is absolutely essential so that you don’t crumple into poor form when faced with heavier weights.
Your core has to stabilise your spine and keep it in a neutral position throughout the full range of motion, from top to bottom.
Exposing the group of muscles that make up your core to this kind of pressure forces them to strengthen and develop.
The Deadlift and the Squat will both fortify your core in a way that will be extremely helpful for you during other lifts such as the Snatch, Overhead Squat or Split Jerk, as all 3 of these also require significant core strength to perform well.
2. CORE EXRECISES
These exercises will all target and work your core and lower back in unique ways
- L Sits
- GHD Sit Ups
- Planks and Side Planks
- Toes to Bar
- Good Mornings
- Back Extensions
- Handstand Holds
- Russian Twists
- D-Ball Cleans
Abs Exercises: L-SIT
The L-sit hold is a deceptively brutal exercise with benefits that go way beyond the visual. Not only will this exercise help fill out your sleeves and chisel your abs, it will improve the health of your shoulders, help you with your deadlift, and build functional core strength as well. How do you do it? The L-sit hold is best done on a pair of parallettes. Nearly every gym has dip bars, and you can even do L-sits on a pair of push up bars, on kettlebells, yoga blocks, or even on a pair of benches. You just need two sturdy and secure platforms of the same height that will lift your butt off the ground when you lock your arms pushing down in between them.
“L-Sit may be the most effective ab exercise. Athletes that can hold it for 3 minutes subsequently find all other ab work easy” Greg Glassman
To perform an L-sit, position yourself between the parallettes, set shoulder-width apart. Using a firm, neutral grip, push your body off the ground, locking your elbows as if you’re at the top of a dip exercise. Make sure to keep your shoulders down as you lock your knees and hold your legs together tightly, forming a 90-degree angle with your torso. Your legs should be parallel to the ground.
Abs Exercises: FROG CRUNCH
This variation will not only challenge your balance and stability, but also target your lower abs and strengthen your entire core. Start seated with your knees bent out in front of you. Lean back slightly so your torso is at a 45-degree angle to the floor and your shins are parallel to the floor. Keep your abs involved as you straighten your legs and simultaneously bring your arms out to the side. Bring your arms and legs back in to the starting position. Continue pulsing like this as you hold your core steady.
Abs Exercises: BICYCLE CRUNCH
The bicycle crunch is an excellent exercise for building core strength and toning the thighs. It can be performed anywhere with no equipment needed.
Lie flat on the floor with the lower back pressed into the ground. Place your hands slightly either side of your head, do not lock your fingers or pull the head up. Lift your knees to a 45 degree angle.
At first slowly go through a bicycle pedal motion with the legs. Alternately touching your elbows to the opposite knee twisting back and forth through the core, keep the elbows back rather than forward to the chest as this could strain the neck.
image sources
- the-best-abs-workouts: Photo courtesy of CrossFit Inc.
