Core Training For Powerlifters: How Much Do You Actually Need?
Good ‘ol ab workouts. It’s most people’s least favorite muscle group to train. While in the mainstream fitness space, core training is extremely popular; there’s controversy around it in Powerlifting. Some will claim, “SBD uses your core: therefore, you don’t need to train abs!” while others will state that it’s an essential component of a good training program. Where does the truth lie? Additional core work does have a role in your programming, but you may not need as much as you think. Let’s discuss how much you benefit from it, where to add it, and some exercises that can help improve you as a lifter.
Frequency of Core Work in your Programming
Should you incorporate ab movements at the same doses as other targeted accessories, 2-3x/week? Or should it be used more sparingly? There are a lot of factors at play, but let’s discuss how your core contributes to your overall programming.
A) Your core is incorporated during other lifts.
This fact is important to state- you’ll even hear it as a reason against ab workouts entirely. The truth is, yes- you are using your core in nearly every exercise you perform.
In the squat, bench, and deadlift, core engagement is inevitable- allowing you to maintain rigidity through the spine and transfer force throughout your body.
The core is recruited during many accessory movements: a Dumbbell Overhead Press, a Reverse Lunge, a Single-leg RDL, a Hip Thrust, etc. While this sentiment is true of many muscle groups- it’s not quite to the same degree as the musculature of your core. To prevent you from falling over or collapsing; your abs are active 24/7. Every exercise you perform indirectly trains those muscles. Additionally, you can choose accessory variations that are more targeted to the core:
A front-rack reverse lunge vs. dumbbell,
A dumbbell Z-Press vs. Seated (on a bench) Overhead Press,
A push-up vs. a Machine chest press-
There are ways to incorporate your core to a greater degree without doing direct isolation work. Even performing some of your lighter squats & deadlifts beltless can help strengthen your core.
Keep this in mind when building a program- your core is always active- implying that it may not need quite as much isolated work as say, your triceps or quads. If you want more overall core work, try killing two birds with one stone in some of these accessory options.
B) Proper breathing & bracing-
During the Big 3, your core helps create your breathing/bracing pattern, an essential aspect of your heavy lifts. Bracing allows you to maintain tension and stability through the body, transferring more force- ultimately putting you in a stronger position. The Valsalva maneuver (bracing under heavy load) occurs naturally at those higher percentages, but practicing your technique & getting a more efficient brace will make for a better lift.
The Valsalva is a “forceful expiration against a closed airway.” To perform it, you first take a big breath in: expanding through the belly, then exhale, “bear down,” creating a “mini-crunch” through the abs, and hold that during the lift. Think about it as if you’re on the toilet, trying to take a poop, straining- that’s the pressure you want to hold when you’re lifting.
This maneuver creates a lot of “Intra-Abdominal Pressure,” engaging your Transverse Abdominis: an underlying core muscle that acts as a natural “weightlifting belt” when under load, creating all the bracing benefits listed above. Wearing a belt further cues your brace. So, your core is the main recruiter in one of the most important components of Powerlifting technique. When we discuss core training, the main goal for strictly performance improvement should be to improve your proprioception & strength in your bracing pattern- since that’s what you need for the Big Three.
C) Carryover to Powerlifting
How much of a carryover does direct, isolated ab work have to Powerlifting?
As discussed, Bracing your core is essential in each lift- and your abs also prevent you from rotating or bending to the side (anti-lateral flexion, anti-rotation) and assist in hip flexion.
Other functions include spinal flexion and rotation- yet, these aren’t movements you’ll see much of in Powerlifting.
Therefore, what is the goal of isolated core movements in Powerlifting, and how much do you need?
Supplemental core work can help:
-Improve proprioception of your core/trunk- so you’re more aware of your movement patterns during your lifts, and can create a better mind-muscle connection
-Strengthen the abs- if they’re a weaker point for you, especially if you struggle to maintain spinal rigidity
What are the best movements to do this?
We'll discuss exercises below, but specificity should take priority when the goal is improved performance. For Powerlifting, these tend to be more “anti” movements- since the goal is to resist movement in the trunk during a heavy lift. Exercises that train anti-rotation, anti-extension, and anti-lateral flexion (preventing your spine from rotating, extending, or leaning to the side) serve this purpose. This category includes planks, dead bugs, paloff presses, side planks, etc.- but more on that later.
What about other core movements that are less specific? Do they provide any benefit?
Incorporating some variety of core training can help:
-Add a new stimulus
-Strengthen you in positions you’re less used to
-Improve mobility, weaknesses, and overall movement patterns, making you more well-rounded.
So while you likely don’t need lots of rotational movements or crunching solely for Powerlifting, occasionally adding them in can be beneficial, depending on your needs.
D) What frequency is best for core training?
As mentioned above, you likely don't need tons of additional core work. But, the improved strength and proprioception can certainly benefit you. With this in mind, I’d say incorporating light core stuff into your warm-up is helpful for most. This method helps get your brain connected to your body. Adding some in as an accessory 1-2x/week: either superset with the main lift- or at the end of your workout is a great strategy. That way, you’ve got some supplemental movements sprinkled in, but you’re not taking away from other accessories that hold priority.
E) Experience level
How long you’ve been training may somewhat determine how often you should perform ab exercises. For newer, more novice lifters, that level of proprioception isn’t quite as developed, and your core is likely weaker. For an intermediate lifter who’s a lot stronger and more proficient in the competition lifts- less frequency is required.
Additionally, individuals who have had injuries to the trunk region will likely benefit from increased core training, as proprioception and strength levels are lower. It’s important to note- many often claim that core work “prevents lower back injury,” yet, we don’t have a host of evidence to support this claim, and we know that pain is multifactorial. However, we know that training: in general, can help decrease the risk of injury. However, oversimplified statements such as: “train your abs to protect your back” should be avoided.
There are no across-the-board rules to programming, and a lot depends on the individual: the same applies here.
2. What is “the core”?
While you don’t need to know all of the in-depth anatomy to understand core training, I want to point out that most individuals lack a standard idea of what it encompasses. Many people think “core” means “six-pack” or “abs,” yet, a lot more is included.
The core is located between the pelvic floor and the diaphragm; and functions to transfer force between the upper/lower body, support the spine, allow for ROM through the trunk, and control the positions of your pelvis. Your “core” includes:
-Rectus Abdominis “six-pack” muscles,
-Internal/External Obliques,
-Transverse Abdominis (internal muscle group that wraps around the waist)
-Multifidus (stabilizer in the lower back)
-Erector Spinae (large muscles running vertically on the lower back)
And more.
Your core allows you to bend forward, backward, sideways, twist, and combinations of those, as well as resist these movements.
All these muscle groups work together to support every motion of the body. So no, your core is not just your abs!
3. Ways to incorporate it in programming
Core work is relatively versatile- there are multiple ways to include it in your program, and each provides its own benefit. Including these exercises alongside main movements can help improve performance and won’t fatigue you between heavy sets, and adding some to the end is another solid strategy.
A) Warm-Up-
Especially for newer lifters and those who struggle with proprioception when bracing, adding some core work to your warm-up is a great option. This way, you can include it with a greater frequency and make room for other movements during your actual training session. Including light drills like Bird-Dogs, Dead-bugs, or Paloff Presses can help connect your mind to your body- before you get under the barbell.
Note: Core “activation” is somewhat of a myth: your core IS already active (if you’re breathing, you’re using it), but from the perspective of mind-muscle connection, adding it to the beginning can help you.
B) Superset with main movements-
Adding a core drill between your main barbell lifts can potentially improve your performance in them- for a similar reason as listed above: body awareness. The Big 3 takes a lot of mental focus and connection to your movement, and adding in core work can inherently cue you rather than trying to translate words to your reps. Additionally, this method helps with workout density- you get more done in a shorter period, and there’s more room for other accessory work.
C) Accessory movement-
Treat core work like any other supplementary exercises, and add it to the end. That way, you can get your main stuff done first, and the final portion of your workout is dedicated to those lighter, accompanying movements.
-
All three strategies serve a purpose and can be swapped, used simultaneously, etc. Don’t spend your time splitting hairs between exercise placement, rather, focus on training your core with intention.
4. Core exercise examples
What are some solid options when it comes to training your core? Well, there are many different exercises out there, but here are five of my tried-and-true staples:
A) Dead Bugs-
After hearing about this one a few times- you probably guessed it. The Dead Bug is a great drill for cueing bracing and coordination while in that braced position. When performing it, you’re lying on the floor, creating a “mini-crunch” with the abs (as you would when under a barbell), which is training anti-extension (preventing your lower back from arching). Then, extending through opposite arms and legs further challenges this position, requiring you to stay tight while your limbs are moving. This exercise can be done anywhere in your workout, including as a warm-up drill.
B) Paloff Press-
The Paloff Press is a solid option for further cueing that brace and doing so in a different position. To perform it: at chest height- with a band or a cable, you step out to the side until you feel some resistance, punch in front of you, then return to the starting position. The goal is to prevent yourself from rotating or extending, requiring isometric tension through the core as you move. This drill can also be included anywhere in your workout.
C) Plank Variations-
The standard plank we all learned in gym class. While a regular plank is a solid option for beginners, as it cues a neutral spine & tension through the core, I like adding some dynamic movement to it- since that’s more specific to what we do. For example, a Plank pass-through is one of my favorites- you’re required to stay tight through the body while moving, fighting the urge to rotate through the trunk. Another good option is the Body Saw- which further challenges you in that position. I like either super-setting these with a main movement or adding to the end.
D) Copenhagen Plank-
The Copenhagen plank is one of my favorite drills to include: for both hip and core strength. Adductor weakness is common for many, yet this muscle group supports you in your squat (and deadlift- if you pull sumo). The Copenhagen plank allows you to train this neglected area while also demanding a lot from your core. You can perform it with either straight or bent knees, depending on your experience level. This variation can go in between heavy lift sets or as an accessory exercise.
E) Carries-
A Farmer or Suitcase Carry is a versatile exercise with many benefits- from grip strength, core strength, and conditioning. It also makes you better at carrying groceries, making it very “functional.” We all know grip strength is paramount for deadlifting, Conditioning helps build work capacity, and the Farmer Carry requires you to stay braced when holding heavy things. When holding weight in both hands- you’ll get more of the grip strength benefit, and the single-arm version challenges more of your core. You can execute these with kettlebells, dumbbells, or Logs, depending on available equipment, and I recommend adding them to the end. There are many ways to vary these, as well- from mixed rack, overhead, front rack, bottoms-up, etc: for different shoulder and upper back benefits.
This list of core movements is far from extensive- yet, it gives you a few fundamental options to include from time to time.
-
Core work. Dreaded by many, praised by some. The degree to which Powerlifters need it is somewhat controversial- with opinions ranging from, “If you don’t do core work, you’ll get hurt” to, “You already train it in SBD, and that’s all you need.” The gray area exists: while the core is recruited in every exercise performed, improving proprioception and strength of this region can benefit you as an athlete, especially if you’re newer. There are different methods to incorporating core-focused movements- and many options that can help supplement your training. Building a stronger core & improving your bracing pattern can certainly support you- but don’t expect it to single handedly blow up your lifts.
