When it comes to core training, crunches aren’t the king of the hill. If your goal is to stabilize heavy lifts like squats, deadlifts, or overhead presses, you need a core that’s built for function, not just flexing. Here are three powerhouse core exercises to supercharge your stability and improve your heavy lifts:
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Plank Variations
- The classic plank is a foundational move, but take it to the next level with side planks or RKC (hard-style) planks. Focus on maximum tension, squeezing your glutes, bracing your abs, and keeping your spine neutral. These help prevent your torso from caving under heavy loads.
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Pallof Press
- Using a cable or resistance band, the Pallof press trains anti-rotation, which is critical for keeping your core stable during heavy unilateral lifts. Stand tall, press the handle or band straight out, and resist the urge to twist.
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Farmers Carry
- This underrated move challenges your entire core as you maintain a rigid posture while walking with heavy weights in your hands. It improves grip strength, posture, and core stability, making it a total-body staple.
Incorporate these exercises into your training routine 2–3 times per week, and you’ll feel the difference the next time you load up the bar. A strong core isn’t just about aesthetics—it’s the foundation for dominating every lift in the gym.
Stay strong. Stay Meathead. 💪
