Since core strength is so vital, correct training of the core is also imperative. Optimal core training requires maximal activation of the core muscles. This, of course, means that exercise selection is critical— especially because the magnitude of muscle activation within the core has been shown to differ considerably between the many different core-training approaches typically used today. These include the more traditional core exercises such as sit-ups and crunches, despite the fact that several studies have shown these traditional core exercises are very limited in their capacity to activate muscle tissue within the core. Not to mention that repeated bending of the spine during sit-ups and crunches is a good way to cause injury.
Another group of popular core-training exercises, known as core stability exercises that include movements such as the plank, is characterized by the use of low loads and a minimal range of motion. This type of core-training approach has also received significant attention for its ability to isolate deep core muscles. Despite this attention, the ability of core stability exercises to potently stimulate the core musculature and enhance performance has not yet been clearly demonstrated.
The last exercise type normally used to train the core is performed with the addition of equipment to increase core muscle activity. However, the efficacy of using stability balls or other devices to increase core activation is questionable at best when compared to non-ball/device training. This relatively deficient activation of the core is also true when comparing any of the previously mentioned core-training techniques to specific free-weight exercises such as the squat or deadlift. Although this may surprise you, several recent studies have shown that it is not enough to just do crunches and sit-ups even with instability devices. In order to build a strong core, you need to use hard “core” movements like the squat and deadlift to maximize your strength to the core!
STRONGER SQUAT, STRONGER CORE
Not only is the squat the ultimate leg exercise that stimulates increased lean muscle mass of the lower body, it is also a great exercise for working your core muscles. This was demonstrated in a study by Shinkle et al. 8 that compared the ability of the squat versus the core exercise known as the plank to support power output. The researchers measured the correlation between squat or plank strength with the distance that 25 Division 1 college football players could throw a medicine ball. Since a stronger core improves the ability to transfer power throughout the body, supporting greater overall power production, if either the squat or plank movement increases core strength there should also be an increase in the distance the medicine ball is thrown. The results showed that squat strength, measured by a one-rep max in the squat, correlated very tightly with the ability to throw the medicine ball. On the other hand, plank strength showed no correlation to throwing distance of the medicine ball. Taken together, these results illustrate that only the squat movement develops sufficient core strength associated with greater total-body power production— while the plank produced very little core strength as demonstrated by its inability to support total-body power production. Furthermore, because the plank is performed in a static position that is not replicated in the medicine ball throw or most power movements, it appears to be an ineffective mode of core strength training for power development.
MAXIMIZE CORE STRENGTH WITH DEADLIFTS
Anybody with a desire to trigger muscle growth for a more impressive physique should absolutely consider one of the greatest lifts of all, the deadlift. Without a doubt, the deadlift will stimulate the growth of lean muscle mass while strengthening all major muscle groups. In fact, the deadlift is also the most effective exercise for building core strength as it directly targets all of the major muscle groups responsible for core strength. Moreover, the deadlift apparently enhances core strength more effectively than some of the well-known core-training techniques used today.
The deadlift's unrivaled ability to build core strength was clearly shown in a study by Hamlyn e et al, that investigated the level of activation of various core muscles during the deadlift, and two well-known core-training exercises known as the superman and side-bridge, which are both popular core-stability techniques. In this study, subjects performed either deadlifts with 80 percent of their on-rep max or the previously mentioned core stability exercises while having their core muscle activity measured by electromyographic (EMG) activity, which measures the amount of electrical activity in the muscle, idicating the level of muscle function. The results showed that deadlifts activated certain core muscles roughly 70 percent more than either the superman or side-bridge exercise. As a result, it appears that the deadlifts is essential for core development - whereas the use of certain core-specific exercises such as the superman or side-bridge seem to be an ineffective way to train for overall core strength.
In conclusion, while many commend the value of core-training exercises such as the sit-up or planking to improve core muscle performance, the scientific evidence clearly shows that free-weight exercise, such as the squat and deadlift, produce largest activation of the primary muscle groups within the core. The greater ability of the squat an deadlift to activate core muscle groups promotes a superior training adaptation that more poetently enhaces core strength, ultimately leading to improved performance in the weight room or athletic field.
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