Core Strengthening for CrossFit Athletes

Everyone knows that the core is important for injury prevention however not everyone is training their core to actually achieve this goal. There are two main functions when it comes to what most people consider your “core”; there are muscles that control the movement of the spine and there are muscles that control the stability of the spine. The big mistake people make is only focusing on the “movement” muscles and do not address the coordination of the “stability” muscles. 

In addition, you can have the strongest core in the world however if you can not coordinate those muscles to fire while your arms and legs are moving then it doesn’t matter how strong your core is. The following drills will help improve the coordination of the muscles that help stabilize your spine while your arms and legs are moving.

  1. Plank with hip alternates: This drill is a great way to help coordinate the activation of your lower abdominals while your legs are moving. The key to this exercise is to keep a stable/neutral pelvis and not have an excessive shift to the side. If you are doing this drill correctly you should only be able to get a few good repetitions.
  2. Palloff press: Mastering this exercise is crucial for being able to control the rotational aspect of a squat when you have a leg that is much more dominant than another. You obviously want to address this strength asymmetry as well, however you are more likely to revert back to this dominant leg if you don’t address that decreased rotational control at the core

When performing these exercises aim for about one minute of solid form to start. As you progress you will want to increase this time because you also want to work on the endurance of these muscles once you are more coordinated. 

Watch the video below for more detailed information on how to perform the above exercises.

If you have specific questions or want more information on this topic, click the button below to speak with one of our specialists.



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