Core Training for Weightlifting

I recently bought Greg Everett’s Olympic Weightlifting: A Complete Guide for Athletes & Coaches. I’ve only scratched the surface of the material inside, but the book leaves me stunned by its detail and quality.

One of the first sections I read focused on core training; a needed priority for the two cubicle monkey athletes I train.

Before discussing the movements involved, it’s important to understand what core is:

The musculature of the mid to lower trunk that stabilizes and moves the spine.

In other words, not just your abs, but your back muscles too.

So what kind of exercises should a weightlifter prioritize to develop greater core strength? First of all, it’s important to note that all of the major weightlifting exercises and accessories work the core: snatches, clean and jerks, squats, pulls and presses all challenge and strengthen the core.

Beyond that, Greg recommends “prioritiz[ing] the function of static strength”. Below are some of the exercises recommended (for a full list, buy the damn book. It’s worth it):

Jerk Rack Support [video]

Best done in a power rack or on jerk blocks for safety, but can be done out of a squat rack. Lift the bar from the rack in a jerk rack position and hold for 2-5 seconds.

Hanging Leg Raise / Hold [video]

Though Catalyst instructs to “not allow your legs to bend”, realistically, a bent knee raise or hold is necessary for many beginning athletes. Additionally, full range of motion will be difficult for those with less mobility.

Back Extension Holds [video]

While back extensions are a well known exercise, back extension holds challenge and build that isometric strength even more. In his series of posts on his travels through China’s weightlifting gyms, Yatin Parasher mentioned Chinese coaches programming “6×1 min holds weighted preferably” for bodybuilding work.