Getting To The Core

Getting To The Core

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by Bill


Powerlifting in and of itself is a far different creature from other weightlifting pursuits. I don't say this to detract from other types of weightlifting, but the simple fact is that powerlifting requires a certain degree of physical prerequisites be met before one can honestly begin and expect to see any amount of success. That isn't to say that unless these prerequisites are met a person cannot embrace powerlifting, it is more to say that unless these prerequisites are met a person must fill them before experiencing the full thrill of the sport.
I'm talking about Core Strength, and core strength is different from what one might consider to be traditional "strength". Your core is mainly based in your posterior chain, and it happens to be an area many people are lacking strength in… its is your hamstrings, your glutes, your back (and your abdominals, but not in a traditional way, more on that later)… none of the "showy" muscles. Since they aren't showy muscles, most people have not trained them with the same fervor they train their biceps or chest, so their core strength is lacking. You'll see this a lot in new powerlifters as they squat. Their legs are moving the weight up, but their torso leans forward or sways. Their form is being thrown off by a weak back, or hamstrings, or abdominals… in short, a weak core. New powerlifters quickly reach plateaus that are a result of their core strength lacking, their legs can squat more, but they just cant beat that last lift. It gets down to some aspect of their core becoming a weak link, be it lower back and abdominals not beaing able to stabilize the torso, or hamstrings and glutes that are too weak to bring the lifter out of the hole. In bench pressing it is usually triceps and lower back (lower back being necessary to arch), and it is reflected in an inability to lock out the weight, or lack of control of the bar, or a number of other problems many lifters experience.

The Big Three

1) Lets talk abdominals. "Abs" are one of the most important muscles in your strength chain, and they are defiantly a make or break muscle in squatting! They are responsible for half of the work involved in keeping your torso upright during the lift, and if they aren't strong you'll find out the hard way. A powerlifters doesn't need to do crunches, a powerlifters has no need for any of the high rep, "look how ripped I am", toning, "six pack" moves. A powerlifter needs a thick, strong waist. This is accomplished through weighted sit ups, weighted standing ab "crunches", and pretty much any abdominal exercise where you can add a weight load on to the movement.
2) Your back is important from your neck to your glutes, and it should be the paid attention that a muscle group of its size and importance warrants! Your lower back is the partner of your abs in keeping you upright during squatting, and it serves double duty as
One of the primary movers in the deadlift… it also plays a role in the bench press, so treat it well and work it hard and it will be there for you when you call on it.
3) The last of the Big Three is the powerful combo of your glutes and hamstrings. These two muscle groups work together in all three lifts in one way or another, and they are two muscles you DO NOT want to neglect, not even a little bit! You'll be relying on your hamstrings and glutes in the squat more than your quads, and when you've sunk down to parallel with that weight on your back, you'll be praying to the god of glutes and hamstrings to help you rise out of the hole, so pay them their homage and train them well.


The Rest

Don't think for a minute that you can get away from training the rest of your body because your core is strong. You still need to work on your delts, quads, biceps/triceps and basically every muscle on your body… and since most non-core muscles are stabilizer muscles, you've got your work cut out for you! But it does gets easier. Once you have a good solid core, your core training gets easier, and it doesn't seem as bad when you're blasting PR's into oblivion on a regular basis.


So What Now

Now that you have a better understanding of how important your core is, you can give it the attention it deserves. No matter what training method you utilize, I'm sure you can understand a little better now how important you're core is, and hopefully you'll take that understanding and turn it into some really nice PR's!