Are you struggling to improve compound lifts? Perhaps your issue lies in your core strength–or lack thereof. If you increase core strength, you will improve compound lifts. Also, core exercises help you prevent your stomach from poking out.
Bodybuilders use core exercises to maintain poses during contests. A strong core can improve your athleticism and appearance. You can instantly remove one to two inches from your midsection using good posture.
This blog post will explore how strengthening the core can lead to better performance in compound lifts. We’ll also cover some exercises that can help get you started on the path to a stronger core. So if you’re ready to improve your lifting game, read on!
What Is the Core?
The core is made up of several muscles, including the abdominal muscles and back muscles. When these muscles are strong and working together as they should be, they support the spine and help keep it in alignment. This not only helps to prevent injuries but also allows you to lift more weight with better form.
Mistake People Make When Trying to Strengthen the Core
Strengthening the core is essential for athletes and non-athletes alike. This is because the core provides stability and strength to the entire body. However, many people make the mistake of trying to strengthen their cores without first understanding what this area of the body encompasses. So before you start any core-strengthening program, be sure to research and learn which exercises will work best for you.
How to Strengthen Your Core
You must choose exercises that work all the core muscles rather than just a few isolated ones. And be sure to focus on quality over quantity; take your time and engage the abs and obliques! Also, don’t forget about the lower back, which is also a part of the core. The lower back prevents many gym enthusiasts from performing the best compound lifts, like the squat and deadlift. You can improve compound lifts by including core-building exercises at the end of each workout.
Many exercises can help you strengthen your core, but the following are some of the best:
1. Crunches: This is one of the most basic core exercises and is a great place to start. Lie on the floor with your knees bent and feet flat on the ground to do a crunch. Place your hands behind your head and curl your torso towards your pelvis, contracting your abs. Hold for a few seconds, then slowly lower yourself back to the starting position. Keep your back pressed against the floor, and don’t let it rise as you curl up.
2. Planks: This is another excellent exercise that works multiple muscles in the core. To do a plank, start in a push-up position with your elbows bent and forearms resting on the ground. Keep your body in a straight line from head to toe, engaging your abs and glutes. Hold for 30-60 seconds, then rest for 30 seconds before repeating. Also, side planks strengthen the obliques needed for lateral balance.
3. Pilates: Pilates is a great way to target all core muscles simultaneously. There are many Pilates exercises, but my favorite is the Hundred. To do the Hundred, lie on your back with your legs in the air and arms by your sides. Next, bring your head and shoulders off the ground and pump your arms and legs ten times quickly (like you’re swimming). Then hold for 5 seconds before pumping them again ten times. Repeat this sequence four more times for a total of 100 pumps.
4. Yoga is another excellent way to simultaneously work all the core muscles. One of my favorite yoga poses for strengthening the core is Downward Dog. To do Downward Dog, start in an all-fours position, then push up into an inverted V position with your butt high and hands firmly planted on the ground in front of you. Hold for 5-10 breaths, then release and return to all-fours.
5. Reverse Crunch: The reverse crunch is one of the best exercises for strengthening the lower back. To do a reverse crunch, lie on the floor with your knees bent and feet flat on the ground. Place your hands behind your head and curl your torso towards your pelvis, contracting your abs. Hold for a few seconds, then slowly lower yourself back to the starting position. Keep your back pressed against the floor, and don’t let it rise as you curl up.
6. Bridge: The bridge is another excellent exercise for the lower back. To do a bridge, lie on your back on the floor with your feet flat and your arms by your sides. Lift your head and shoulders off the ground and lift your hips off the floor until your thighs and torso are aligned. Hold for 5-10 seconds, then release and return to the starting position.
7. Superman: Superman is an excellent exercise for strengthening the core, including the lower back. To do a Superman, start by lying on your stomach with your arms and legs outstretched. Simultaneously lift your arms and legs off the ground, and hold for 5-10 seconds. Keep your back pressed against the floor, and your head and neck relaxed. Repeat 10-15 times. Also, you can use several arm swimming movements, such as the frog, to work the upper back.
How does Core Strength Improve Compound Lifts?
Strengthening the core is essential for improving performance in compound lifts. Compound lifts use several muscle groups at a time. They include exercises like the bench press, squat, and deadlift. Strengthening the core helps lift more weight with better form. The core is responsible for balance and agility. In addition, core exercises help you maintain control of your body as you perform complex exercises with heavy weights. Thus, core exercises help improve athleticism, leading to more essential gains with each movement.
The Last Word On How Core Strength Can Improve Compound Lifts
To strengthen the core, take a balanced approach because the core helps balance your body while supporting the other muscle groups during exercise. Focus on the abs, obliques, and lower back to work the core ultimately. It’s best to use bodyweight exercises to strengthen the core.
Compound lifts will also help you improve your core, which explains why people with lower back problems cannot perform squats or deadlifts. To perform big lifts like the squat, deadlift, and overhead press, the core must stabilize the body as multiple muscle groups engage in the work. What has been your experience strengthening the core? Please share in the comments so others can benefit from your experience.