Core Training: The Foundation of Strength, Health, and Performance

Hi Team,

Core Training: The Foundation of Strength, Health, and Performance

There’s an old saying: “You can’t shoot a cannon out of a canoe.” It’s a perfect analogy for why your core is critical to everything you do.

Your core is the foundation of movement. It isn’t just your “six-pack” muscles; it’s a complex system of muscles that work together to stabilise, transfer, and generate force. Whether you're lifting weights, sprinting, playing sports, or simply bending down to pick something up, your core plays a vital role in protecting your body and optimising performance.

Why the Core Matters: The Science of Stability and Movement

What is the Core?

The “core” includes more than just your abdominal muscles—it encompasses all the muscles in your trunk. This includes:

• Deep stabilisers: Transverse abdominis, pelvic floor, diaphragm, and multifidus.

• Global movers: Rectus abdominis, obliques, erector spinae, quadratus lumborum, and even your glutes.

Together, these muscles create a strong, stable foundation for movement. The core acts as a central hub, connecting the upper and lower body.

Stability and Force Transfer

In most movements, the core’s primary role is stabilisation—preventing unwanted motion so you can efficiently transfer force from one part of your body to another. For example:

• When you sprint, your core resists excessive rotation to stabilise your pelvis and spine, allowing your legs and arms to generate power.

• During a deadlift, your core resists flexion and extension forces to protect your spine and transfer force from the ground to the barbell.

Without a strong and stable core, energy leaks occur, reducing performance and increasing the risk of injury.

The Spine and Trunk

The core provides critical spinal stability. It supports the spine in both dynamic and static movements, ensuring proper alignment and minimising strain on intervertebral discs. A weak core can lead to compensations in other areas, increasing the risk of back pain, poor posture, and even injuries in the shoulders, hips, and knees.

Core and Breathing

The core also plays a key role in breathing. The diaphragm, part of the deep core, works in tandem with the abdominal and pelvic floor muscles to create intra-abdominal pressure. This pressure is essential for spinal stability, especially during heavy lifts or high-intensity movements.

Training the Trunk in 3D: Moving and Resisting Forces

To fully train your trunk, you need to address all planes of motion and types of movement:

Flexion

• Purpose: Bending your trunk forward, critical for movements like sit-ups and crunches.

• Science: Flexion exercises engage the rectus abdominis, building strength for forward bending tasks.

Examples: Crunches, sit-ups, V-ups.

Extension

• Purpose: Strengthening the posterior chain and preventing slouching.

• Science: Targets the erector spinae and glutes, supporting proper posture and spinal alignment.

Examples: Back extensions, reverse hypers, superman holds.

Lateral Flexion

• Purpose: Side-bending and stabilising against lateral forces.

• Science: Activates the obliques and quadratus lumborum, essential for trunk stability during unilateral tasks.

Examples: Side bends, side plank dips.

Rotation

• Purpose: Generating and controlling twisting forces, critical for sports and functional movements.

• Science: Engages the internal and external obliques, enhancing rotational power and control.

Examples: Russian twists, med ball throws, cable woodchoppers.

Anti-Movements (the unsung heroes of core training):

Training the core to resist unwanted motion is just as important as training it to move. Anti-movement exercises improve stability and protect the spine during dynamic activities.

• Anti-Extension: Preventing the lower back from arching.
  Examples: Planks, ab rollouts, dead bugs.

• Anti-Rotation: Resisting twisting forces.
  Examples: Pallof presses, renegade rows.

• Anti-Lateral Flexion: Resisting side-bending forces.
  Examples: Side planks, suitcase carries.

Loaded Carries: The Ultimate Core Builder

Loaded carries train the core in a functional, dynamic way by challenging your body to stabilise under load. They mimic real-life tasks and develop full-body strength while improving trunk control.

• Farmer’s Carry: Develops anti-lateral flexion and builds grip strength.

• Suitcase Carry: Enhances anti-lateral flexion with a unilateral load, strengthening the obliques and quadratus lumborum.

• Overhead Carry: Challenges anti-extension by requiring you to maintain a neutral spine while stabilising a load overhead.

Carries also improve posture, shoulder stability, and overall functional strength.

Core Training for Life

Your core isn’t just important for sports and gym performance—it’s essential for health and quality of life. A strong, functional core:

• Improves posture and reduces the risk of chronic back pain.

• Enhances balance, coordination, and stability.

• Prepares you for daily tasks like lifting, bending, and carrying.

In short, your core is the bridge between all movement. Strengthen it in all planes of motion—through flexion, extension, rotation, lateral flexion, and anti-movements—and watch your performance, health, and confidence improve.

Your Free 4x Week Core Program

Ready to put this into practice? I’ve created a 4x week core training program to help you strengthen your trunk in all planes of motion. Download it for free and take the first step towards a stronger, more stable core. Use Youtube to check out the exercises, or send me a DM on Instagram “@bc__performance” or email “[email protected]”

Download Your Free Core Program Here

Until next time,

Blaine

Lead Coach and Founder of BCPerformance