Build an absolutely brutal and "bulletproof" CORE!

Join us for a look at 4 training methods that will help you build an indestructible midsection!

What is CORE?

Core strength is a term that everyone uses. But what does it really mean? It's the ability to keep your spine in the correct position even under load.

Most of the time, we struggle to keep our pelvis and rib cage in the correct position while the weight is fighting against us. So by this definition, the center is all the muscles responsible for the correct position of the spine.

So to the abdominal muscles we must add the lats, glutes, spinal extensors, upper back and other muscles that must work in harmony.

Extreme thinking of two kinds

People either tell themselves they're just going to squat and deadlift, or they spend hours on the ground training their abs.

The truth is that well-executed squats and deadlifts are quality mid-body exercises, but you probably need some specialized abdominal work as well. Isolated exercises have a place in your training, but there's no need to do hundreds of them all year long.

The midsection can rob you of most of your strength in the core exercises. Improving it is always a good idea. There is no situation in which your midsection is too strong. The stronger your center is, the more you will lift and the more you will improve in volume as well. That's great, right?

A strong midsection is also essential for preventing injuries, which can make progress a hell of a lot harder.

Below are a few methods that will help you improve your midsection strength, but won't add a dramatic amount of work to your training.

Method 1 - adjust the variations of your exercises

It's simple. Simply modify your core exercises to focus more on the middle of the body.

The benefit? You're not adding any work to your workout. Disadvantage. You might lift a little less in the core exercises. But don't panic. The strength will soon return, and you'll only benefit from it in the end.

Here are a few of my favorite variations targeting the midsection.

Squat variations

Zercher squat

This is a squat for every occasion. The weight in the front allows you to stand more upright, which puts more strain on your abs. The axial position will also put a heavy load on the upper back. The axle will also hinder your breathing, so you will have to clench your abdomen. A trained biceps is the icing on the cake.

Frankenstein squat

This variation will bring your feet back to the ground. Without the ability to hold the axle, you won't be able to load anything huge. The upright position makes this variation one of the most quadriceps-focused, making it great for those who lean heavily when squatting. You'll choke even more than you would in a front squat.

Deadlift variations

Deadlift with rubber

Forward-facing rubber forces the battens to engage very strongly. Combine this with a pause at floor level, and every muscle in your torso will scream in pain.

Zercher good morning

Great combination. Less shearing force on the spine, the upper back has to do more work and you don't have to stress with the axle traveling down your back.

Variation of overhead pressures

Savickas press

This variation prevents cheating and punishes you nicely when the barbell gets off the vertical axis. I like to add rubber bands in there. More on that later.

Landmine press in kneeling position

Kneeling is a great way to focus on chest and hip alignment. Without support, the glutes, obliques and rectus abdominis will have to work hard to maintain the position. This is also a great variation for anyone with shoulder problems and reduced overhead mobility.

Bench press variations

Bench perpendicular to the bench

Place only your upper back on the bench and hold an isometric bridge position on your glutes as you press. This will give your upper back more work to stabilize. This is a great exercise for those who bench with a huge arch in their back or have no butt.

Push-ups with one single hand

When you're concerned about center of the body and stability, practice this with the side of the body being exercised off the bench. This will ensure that there can be no weak link on the exercised side. Try not to fall off the bench and throw the one-hander into your smile.

Variations of pull-ups

Pullover in 90-90 position

Do not allow the rib cage to rise throughout the entire execution or you will lose tension. The 90-90 position will force you to think about your rib cage and lower back. It is also a very good exercise for the abdomen.

Fisherman deadlifts with one arm

You will need to strongly resist rotation. On the bottom, avoid excessive shoulder extension and keep your hips and shoulders in line the entire time.

Method 2 - adjust training methods

If you want to focus on the midsection without changing the exercises, try something from the list below.

The hanging rubber band technique

This is a great method available to most people. Simply use a rubber band to hang a weight (discs, kettlebell or smaller, weaker people) on your axis.

The oscillation of the suspended load will increase the demands on your stabilization. This technique also works well for squat variations. It is also good to practice at a slow pace or with pauses. I used this quite often as a warm-up for heavy weights, as it forced me to be precise in my execution.

Weights on hooks

Use these to hang a weight on the axle, which will release in the negative part of the movement (at the point you choose). You will then perform the positive part of the exercise with a lower weight.

Again, the suspended weight will oscillate, and you will overload the concentric part of the exercise.

If bringing your max (+20 kg) out of the rack doesn't destroy your center of body, then nothing will help.

Special axes

There are various axes designed to bend and deform under load (tsunami, earthquake axis). These are great for stability and mid-body strength.

Method 3 - adjust your posture

This is a method for the lazy. Replace your classic posture with something from the following list.

Kneeling

You're on your knees and you want your knees, hips and rib cage to be directly underneath you. You'll need to reduce the weight on the barbell considerably.

Kneeling on one leg

The other leg serves as support. It's less demanding on your midsection, but you can load up more. A good method for resisting rotation.

90-90 position

You lie on your back and have a 90° angle at your hips and knees. This won't have much effect on the load used.

These positions will work differently with each exercise, so experiment. Below are a few of my favorites.

Pullover on pulley kneeling

Tricep squeeze in kneeling position

Adding a rubber band to the adapter adds instability and range of motion

Rowing on the pulley in one leg kneeling position

One-legged push-ups with one hand on one leg

The one-handed variant will increase the demands of resisting rotation.

Pallof press in one leg kneeling position

90-90 Serratus glassed

Yes, another abdominal exercise. If you practice it slowly, it will be very hard.

Method 4 - add weight transfer

Carries aren't just great for the midsection, they're also great for strength, volume and work capacity, depending on how you incorporate them into your training.

All the carries are worth it. You won't find a bad exercise among them. However, it's the execution that matters. You want to carry slowly, focus on maximal tension in the muscles, and position the rib cage and hips directly underneath you.

If your carry is about developing your midsection, there's no point in practicing fast and leaning over to use momentum. Instead, you want to make the exercise as difficult as possible with the lowest possible applied load.

Zercher carry

When you only have the load on one side, as with the suitcase carry, keep your torso as upright as possible. If you are leaning to one side, you are not using the exercise to its maximum.

Suitcase carrying

Creating a bulletproof mid-body doesn't have to be boring. And now you have no excuse for not growing one yet.

Source: www.t-nation.com - Hard Core Training.
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