When it comes to weightlifting, there are typically two schools of thought around core training. There are some who believe that heavy lifting like squats, pulls, etc. is all the core work you need. The other group believe you should train core often. I fall into the second group, especially because i know that two people can follow the same program and develop different muscle groups.

Here are my top core exercises for weightlifters!

The Dead Bug

The Dead Bug was first introduced to me by the fine folks at Power Athlete as a tool for athlete assessment. I initially thought it was a joke, but after doing a few sets of 5 with a slow tempo, it lit my core up and challenged my coordination like nothing before.

Weightlifting training is inherently abdominal extension focused, so to make sure that the lifter is more balanced, training in flexion is very important. The dead bug also allows us to identify and mobility issues in the hips and shoulders, and can be loaded or challenged in various ways, making it a great addition to training.

The Hip Extension

Like I mentioned above, weightlifting is inherently extension focused, which means you want to get strong in extension as well. This will help make sure that when you find yourself attempting heavy lifts, that you are able to maintain position better. I like holding a plate either against my chest, behind my head, or holding multiple plates with my arms straight. This will require less ROM, but you must make sure you get full extension at the top.

The Sandbag Carry

The Sandbag Carry is probably my favorite of the core exercises. I find it extremely beneficial for weightlifters as it also is incredibly powerful for developing strong glutes and hamstrings. This exercise is also primarily an isometric exercise, and is low skill, which makes it incredibly easy to recover from. You’ll find that initially, your back will light up almost immediately. As you get stronger, you’ll be able to get pretty heavy for a long distance (200-400m) without any back tightness.

Single Side Farmers Carry

The Single Side Farmers Carry is another exercise that doesn’t get enough credit. It’s benefit lies primarily in that it is a unilateral exercise, where most weightlifting doesn’t train unilaterally, as well as an isometric exercise, another training method that doesn’t make an appearance in weightlifting often. This will also train the obliques, which helps make sure that they don’t get underdeveloped, which can cause twisting in the snatch and jerk.

If you give any of these a try, make sure to post it and tag @bigbendstrength on all accounts!