Increased Core Strength = Heavier Lifts
The snatch, clean, jerk, squat and deadlift have a lot in common. They are compound movements that require a lot of muscle, strength, and grit. They also require a tremendous amount of core strength. These movements place a demand on the spine — in slightly different ways — and a weak core will leave you susceptible to lackluster form at best and back injury at worst.
All too often In CrossFits around the world, athletes spend all their spare time deadlifting more often yet struggling to increase the amount they can lift. Why? A weak core.
Strength icon, the late and great Charles Poliquin, is famous of saying "you can't shoot a cannon out of a canoe." What did he mean? He was saying if you have a weak core, your squat, deadlift, snatch, clean, jerk will be weak. In essence, if you have a weak core, you are weak. Perfect example, you can go into any globo gym and see someone doing 500 pound leg presses, but they can't squat 225 pounds. They are weak. #weaksauce
How do you fix your core?
First, what is the core? It's not your abs. In the strength world, the core can most easily be defined as your trunk. from just below the armpits to just above your knees. front, side and back of your body. All of the muscles in that area need to be trained consistently to increase your overall strength and force output.
At Okie CrossFit in Tulsa, we have extra credit on Tuesdays, Thursdays, and Saturdays that focuses solely on our core. That coupled with our day to day training, has our athletes developing their core strength and building heavier lifts consistently. If you're in the Tulsa area and want to try a FREE WEEK of Tulsa's best CrossFit Gyms (2 locations) use this link. If not, use the links below and get to know some good core exercises.
Single Arm Single Leg RDL - Great for hips and anti rotational strength
One Arm Front Rack In Place March - Great for oblique and spinal erector strength
Adductor Tension Rollover - Great for engaging spinal erectors
Deadbug Pullover - Improves posture and helps keep a neutral spine when lifting heavy weights
In closing. Lift smart and safe. Don't neglect your accessory work. Enjoy the journey.
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