While the term core is often used to imply the abdominal musculature, it actually refers to all of the structures of the lower torso and pelvic region and accordingly includes the posterior aspect. From a broader anatomical perspective, we might include the hip musculature, but from a training standpoint, we’ll limit our definition to include the musculature of the mid to lower trunk that stabilizes and moves the lower spine.

Because the classic lifts and common supplemental exercises such as squats and pulls naturally provide a considerable workload for the muscles of the lower and middle back, generally this area will require somewhat less specific training than the anterior and lateral aspects of the torso. Heavy full-body training such as occurs with weightlifting will also naturally involve a great deal of torso stabilization, and in this sense provide some degree of core training. However, additional direct training is necessary to maximize development.

For convenience, we can classify core work in terms of body regions, type of muscle activation, and type of movement, and do so in a manner that facilitates effective training. To keep things simple, the two broadest categories are the back and the abdominals (to include all anterior and lateral musculature). The two categories of muscle activation are static and dynamic, the former comprised of isometric stabilization of the torso, and the latter of concentric and eccentric movement. Of course, many effective exercises will involve both types of activation, but generally we can classify even these based on the dominant type.

For the back, we have the movement types of spinal extension, hip extension, combinations of the two, as well as combinations of static activation of one and dynamic activation of the other. For the abdominals, we have spinal flexion, lateral spinal flexion, rotation, and combinations similar to those described for the back. In addition, we have exercises that involve stabilization of the torso as a whole, in which no distinction can or needs to be made between the back and the abdominal musculature.

Within each of these categories, it’s possible to execute a broad range of loading and volume. Complete torso stabilization exercises will allow the greatest possible loading; back exercises will allow a broad range of loading, including quite heavy; and abdominal exercises will allow the least loading.

Because in the execution of the Olympic lifts the role of the trunk is to simply act as a rigid support structure, we can prioritize the function of static strength, within the context of both force transmission and the resistance of compression and torque. The remaining categories of core exercises function more to support the balance of strength development than to directly improve weightlifting performance.

Following is a basic list of the better core exercises available and the categories into which they fall. Note that most exercises overlap with other categories to some extent, and many will involve extension or flexion of the hip in addition to trunk movement..

Back Training

Static

Good Morning
Stiff-legged Deadlift
Romanian Deadlift
Kettlebell Swing
Clean/Jerk Rack Support
Back Extension Holds
Glute-Ham Bench Hip Extension

Dynamic

Glute-Ham Bench Back Extension
Straight-Legged Deadlift
Reverse Hyperextension
Glute-Ham Raise

Abdominal Training

Static

Plank (front and side)
Clean/Jerk Rack Support
Turkish Get-up
Ab Rollout

Dynamic

Spinal Flexion
Sit-up
Crunch
Hanging Leg Raise
Knees to Elbows
Glute-Ham Bench (Roman Chair) Sit-up
Lying Leg Raise
Reverse Glute-Ham Bench Crunch
Turkish Get-up Sit-up
V-Ups

Lateral Spinal Flexion
Sidebend
Plank Lift (front and side)
Halfmoon
Turkish Get-up Sit-up
Windmill

Rotation
Standing Twist
Windshield Wiper
Cross-Chop
Halfmoon
Russian Twist

Programming

Back Training

How much specific back training is necessary and desired will vary according to the needs of each athlete. Those with relatively weak backs may perform some type of fairly intense back work 2-3 days each week; lighter work may also be included on other days. Heavy training such as stiff-legged deadlifts, RDLs and good mornings are best performed at the end of heavy training sessions to allow recovery before the next heavy session in which the back will need to function optimally. Lighter work such as back extensions or reverse hyperextensions can be performed more frequently and in between heavy training sessions because it won’t have so dramatic an effect on the back’s function the following day; in fact, such light work in reasonable volume often proves recuperative for many lifters. Heavy back work is generally best performed in the 5-8 rep range; lighter work is generally best performed with reps between 8-15.

When an athlete requires back training, but is already performing a high volume of work and consequently has little additional recovery capacity, exercises such as good mornings and weighted back or hip extensions are ideal options. Such exercises allow intense work by the spinal erectors to extend or maintain extension of the spine without requiring systemically taxing heavy loads like RDLs and stiff-legged deadlifts.

The lower back is typically one of the slowest regions of the body to recover from training. The volume of lower back work should be controlled to ensure adequate recovery for the primary training exercises—some athletes will be able to manage quite high volumes of training, while others will require back training be kept quite low in volume and infrequent.

Back training should be consistent in terms of exercise selection for a reasonable period of time that includes a series of exposures. That is, such exercises should be treated like most strength exercises and their performance over time involve an increase in work via loading and/or volume. For example, we may use the good morning for a period of 3-4 weeks, increasing the load slightly with each exposure. In a following period, we may instead use the RDL, again increasing the loading with each exposure. Like any other exercise, back work requires progressive overload during a period of persistent capacity levels to be effective.

If performing additional (or exclusively) light back work, the athlete can use a less structured selection of exercises on such light days, and attempt to simply achieve variety. For example, he or she might on a series of light training days alternate between unweighted back extensions and reverse hypers, either gradually increasing rep numbers (although not too aggressively since these are not the primary back exercises), or stimulate instead through variation of reps, sets, tempos and other minor variables.

Abdominal Training

Abdominal training can and should be included on every training day provided the type of work is sufficiently varied among sessions. That is, it’s generally best to alternate heavy and light emphasis training to provide recovery time for each. Additionally, more taxing abdominal training is best performed at the end of heavy lifting sessions to allow recovery and prevent reduced trunk stability in the next heavy session. Higher volume and lighter weight dynamic work or static work can be included on lighter training days.

Like back work, abdominal training will be most effective if primary exercise selection is consistent for a period of time involving a series of exposures. For example, if we have three heavy training days per week, we can include three heavy abdominal training sessions per week (session in this case does not necessarily imply more than one exercise). We may perform weighted sit-ups on the first and last of these days (with the second day possibly being somewhat lighter than the first), and a Turkish get-up sit-up on the second day. Over a period of time, we would increase the weight and/or reps being used with each exposure before switching to different exercises for another period of time.

Again like back work, and more probable than with back work, will be additional abdominal work in between these heavy sessions, and possibly following the primary exercise on one or more of the heavy days. As was described with regard to back work, stimulation from this light training can be approached from a progressive overload perspective, involving a gradual increase of reps and/or resistance, or from a perspective of variation. That is, the athlete can simply work through a list of desirable exercises, hitting one or two with each session, either randomly or by choosing light exercises that address specific need or seem to complement the associated heavy training.