Movement

5 Core Training Movements for Lifters


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Training the muscles of the upper and lower abs, obliques, glutes and hips to stabilize the body under load is critical to having success and longevity as a lifter. Here are some of our favorite movements to teach the body the stability it needs for a lifetime of great lifting.



Banded Deadbugs

-Ribs Down and Low Back Flush Against the Floor

-Use Lats To Hold Band In Pullover Position

-Move with Intention and Control

-Maintain Neutral Trunk Position Throughout

-10 Reps On Each Side

Ab Wheel

-Focus On Maintaining Neutral Low Back, Only Roll Out As Far As You Can Keep This Posture

-Shorter ROM May Be Needed When Beginning

-Add Weight or Move To Feet for More Challenging Variations

-Perform 10 to 20 Reps

Front Plank w/ Band Row

-Keep Shoulders Stacked Over Elbows

-Bottom of Ribs and Top of Pelvis Are Aligned

-Keep Hips Level While Rowing Band In With Lat

-10 to 15 Reps Each Side

Split Stance Palloff Press

-The Deeper Your Lunge Position The More Challenging The Movement Will Be

-Try To Avoid Leaning Away from Anchor Side

-Punch Hand Out and Draw In With Control

-15 to 20 Reps Each Side

Copenhagen Plank

Keep Shoulders Stacked Over Elbow and Hips Stacked Over Each Other

-Focus On Perfect Posture, Head In Line with Spine

-Less Leg That Is On Bench/Box The More Challenging It Will Be

-Hold for 15-30 Seconds Each Side

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