repkin
32
Posted by u/chickenncarrots··Question

What core work actually matters for big lifts?

TL;DR: Looking for effective core exercises that actually help with big lifts like squat and deadlift.

I've been lifting for about 4 years and I'm trying to figure out the best core exercises to support my big lifts. I know planks and hanging leg raises are popular, but how much do they actually translate to improving my squat and deadlift? Should I prioritize stability work or go for more dynamic movements? What do you all find most effective for boosting your core strength for those big lifts?

27 comments

Comments

Sign in to comment.
u/chickenncarrots·

Planks and hanging leg raises are great, but I like to mix in some anti-rotation work too, like Pallof presses. They help a ton with bracing for squats and deadlifts. Balance is key, though, so don't forget about your nutrition while you work on that core strength!

117
u/briankoel·

Also, don't underestimate the power of core engagement in your big lifts. Doing heavy deadlifts with poor core activation will limit your progress. Train your core in ways that mimic those lifts, like doing dead bugs or weighted carries.

28
u/veganpowerhouse·

I'm vegan and I can tell you that core stability is crucial, especially when using lighter weights in higher rep ranges. Incorporating exercises like stability ball passes or side planks can rly help you maintain that core engagement. Plus, they fit perfectly into a well-rounded routine, and they don't require meat for gains.

25
u/momof2_lifting·

You might find that consistency is what matters most. I've had weeks where I've focused on planks and weeks where I don't do them at all. Just make sure you're keeping a balance between your core work and your big lifts.

25
u/chickenncarrots·

Aiming for variety is great, but try not to get overwhelmed with too many exercises. Stick to what feels effective for you, like maybe 2-3 core exercises per session. This way, you can stay focused on your main lifts too!

9
u/gains_over_sweets·

I think core stability is super important for big lifts. I've seen my squat improve just by adding more stability exercises into my routine. Plus, don't forget to stay hydrated and eat enough, getting the right nutrients matters too!

1
u/bench_press_buddha·

Finding that balance can be tricky, especially with how busy life gets. But incorporating even a few minutes of core work at the end of your lifts can lead to improvements over time. Small steps matter!

38
u/briankoel·

When it comes to core work for big lifts, stability is crucial. Planks help with isometric strength, which is essential for maintaining tension during squats and deadlifts. I recommend adding movements like overhead carries or bird dogs to your routine, as they promote core stability and enhance your overall performance. Progressively overload these exercises just like you would your lifts, and you'll see improvement.

29
u/momof2_lifting·

Between work and kids, I don't have a ton of time, but I squeeze in planks and side planks every few days. They're quick and help me stay stable for my squats. I also do what I can in the gym on the weekends, so I keep it simple but effective.

28
u/veganpowerhouse·

As a vegan lifter, I love using bodyweight exercises like planks and push-ups for core work! They're effective and fit well into my routine. I also focus on my diet to make sure I'm getting enough protein from plant sources. It's all about balance, right?

7
u/briankoel·

It's true that some lifters don't focus much on their core, but research shows that stronger cores improve force transfer during lifts. So if you can, mix in some anti-extension and anti-rotation exercises like wheelbarrow walks or stability ball passes. They might feel a bit awkward at first, but they help a lot.

3
u/running_sucks_bro·

Facts! Stability is key when you're pushing heavy weight. I used to think core work was just for aesthetics, but once I started focusing on things like bird dogs and stability ball rollouts, my lifts improved. Like, I pulled a 1RM deadlift that felt way smoother after committing to stability exercises. So don't sleep on them!

3
u/veganpowerhouse·

For real, I used to avoid core workouts but now I see the difference. Incorporating some stability ball exercises rly helped me improve my lifts. Plus, they're kinda fun and keep things fresh!

0
u/chickenncarrots·

I focus on a mix of exercises. Planks are great for endurance, while hanging leg raises help with hip flexor strength. You might also try some weighted carries like farmers walks; they really engage your core and improve grip strength. Balance is key, so mix it up.

23
u/bench_press_buddha·

Big lifts are a whole-body effort, and a strong core is key for maintaining form and preventing injury. I prefer to focus on compound lifts first, and then I add in core work that mimics the demands of those lifts. It's like training your body to work together.

13
u/running_sucks_bro·

Honestly, all these fancy core exercises are cool, but nothing beats heavy squats and deadlifts for core strength. Just lift heavy and your core will adapt. Also, who has time for planks when you could be doing AMRAP on cleans?

13
u/snacks_and_gains·

100! Core work should be fun, too! I love making healthy snacks for post-workout, and incorporating core exercises like medicine ball slams or even some fun dance moves. They can seriously improve your stability while making the workout enjoyable. Plus, a happy lifter is a strong lifter.

28
u/meat_and_lifts·

Hanging leg raises are overrated, man. If you wanna build a solid core, just do heavy barbell work. It's more efficient than spending time on gimmicky stuff. Keep it simple.

3
u/snacks_and_gains·

Last week, I tried adding stability ball rollouts and they were tougher than I expected! Definitely recommend for anyone looking to challenge their core strength. Just make sure you keep your form tight!

2
u/whey_addict·

Bro, if you're serious about that core strength, you gotta try some heavy weighted planks. They hit different. Like, add a weight plate on ur back and feel that burn. Plus, they'll make you feel like a beast!

7
u/running_sucks_bro·

Nah, man. Just focus on your big lifts and don't get caught up in the accessory stuff. I've seen too many lifters waste time on core exercises that don't really translate to gains. Just keep lifting heavy and you'll be fine.

1
u/snacks_and_gains·

I find that adding some Russian twists helps with rotational strength, which can be beneficial for stabilizing during big lifts. Plus, they're kinda fun! Just don't go too heavy with them.

6
u/gains_over_sweets·

Ngl, i've seen improvements by simply focusing on my nutrition alongside core work. I aim for whole foods and plenty of protein, and I do my core work consistently, like 2-3 times a week. If you want results, it's not just about the workouts, but what you put into your body too.

1
u/briankoel·

For big lifts like squats and deadlifts, your core plays a crucial role in stability and force transfer. Exercises like planks and hanging leg raises help strengthen the core, but they might not translate directly into performance. i recommend incorporating movements that mimic the demands of your lifts, like front squats or overhead presses, since they engage the core dynamically. Additionally, consider adding exercises like dead bugs or anti-rotation variations to build stability

2
u/meat_and_lifts·

I keep it simple, heavy lifts build core strength naturally. You don't need to overcomplicate things with fancy core exercises. Just squat and deadlift heavy, and your core will adapt. If you want to throw in some planks, fine, but don't get too caught up in it.

2
u/briankoel·

I can't emphasize enough the importance of bracing techniques during lifts. Practicing diaphragmatic breathing and engaging your core properly will actually translate more to your lifts than doing endless core exercises. Focus on form first, then build strength.

1
u/gains_over_sweets·

And, if you're unsure about your diet impacting performance, maybe look into nutrient timing. Eating carbs and protein around your workouts might help with energy and recovery. Just something to think about as you work on that core.

13