21 May Build a Core of Iron Before You Squat or Deadlift
Article Rundown
- Building foundational strength
- Bare minimums before getting under a barbell
- Injuries occur when this step is over looked
- Be in it for the long game, not quick gains.
Why Foundational Strength Matters More Than Programming
Before we even get into bar placement, programming, volume, or which variation of the squat or deadlift is best for you, there’s a crucial step lifters often skip: building the right foundation. Whether you’re brand new to lifting or someone who’s been plateaued—or worse, dealing with nagging back issues—there are specific prerequisites you need to meet before getting under a barbell.
This applies to both squatting and deadlifting, but in this article, we’ll emphasize both lifts as they often go hand in hand when it comes to loading the spine, building strength, and unfortunately, causing injury when done prematurely or incorrectly.
The Common Thread in Back Injuries: Squats and Deadlifts
In my work with lifters of all levels, about 75% of back injury cases I see involve squatting or deadlifting. Sometimes it’s a forward pitch under load. Other times, it’s not a form breakdown but a loss of intra-abdominal pressure. One specific injury I see repeatedly is the development of a Schmorl’s node or an endplate fracture, where disc material pushes through the vertebral endplate and herniates into the vertebral body.
What’s especially tricky is that these injuries often feel like a quick “pop” or “mini explosion” in the spine. At first, it may not even be painful. But as the disc material interacts with the bloodstream, the inflammatory cascade begins, and that’s when people start experiencing real, sometimes chronic pain.
The bottom line? You need to be ready before you lift. And being “ready” isn’t about having the right bar or programming—it’s about having a resilient core structure.
The McGill Big Three: Still the Starting Point
You’ve probably heard me—and many others—talk about the McGill Big Three: the curl-up, bird dog, and side plank. These movements are widely accepted as a proven way to establish spinal stability, motor control, and baseline endurance without risk.
I understand some of you are tired of doing them. But here’s my stance: if you haven’t earned the right to lift by showing competency in these patterns, you have no business chasing big numbers. As I detail in 10/20/Life, these exercises are non-negotiable in the primer phase.
They’re not flashy. They’re not complex. But they build the initial capacity and durability you need for barbell lifts. Start here—always.
Three Foundational Core Tests You Must Pass
Beyond the McGill Big Three, I use three simple but telling tests for every lifter who comes to me, whether beginner or elite. These tests help assess if your core is ready for heavy axial loading. They are:
1. Back Extension Hold – 1 Minute
This evaluates the endurance of your spinal erectors and posterior chain: glutes, hamstrings, and thoracic extensors. If you’re shaking after 30 seconds, that’s a red flag. You’re not yet ready to tolerate squat or deadlift loads under fatigue.
2. Side Plank – 1 Minute Per Side
This is a test of lateral stability and oblique strength. If you can’t hold a rock-solid side plank for 1 minute, you’re vulnerable to lateral shear forces under the bar. This is essential, not optional.
3. Front Plank – 1 Minute Minimum
Yes, the simple front plank. But with full-body tension: long lever position, neutral spine, tight glutes, and solid bracing through the rectus abdominis. You can build on this with rollouts, shoulder taps, or push-up transitions—but 1 minute of strict front planking is the standard.
If You Can’t Pass These… You’re Not Ready
Whether your goal is to squat 500 pounds or simply train pain-free, if you fail any of these core tests, it means you have a foundational gap. This isn’t about quick fixes or shortcuts. It’s about building from the ground up.
What protects the spine isn’t brute strength alone—it’s core endurance and proximal stiffness. The internal obliques, transverse abdominis, QL, glutes, psoas, spinal erectors, and even the pecs and lats all contribute to maintaining a strong, neutral posture under load.
Until you have the muscular endurance to hold neutral, you’re not ready to challenge it.
Build First, Load Later
If you’re a beginner—or someone who’s never tested or trained these capacities—now is the time. Master the Big Three. Pass the three core tests. Then, and only then, should you begin chasing numbers with the squat and deadlift.
This is about longevity, not shortcuts. It’s about building the kind of body that can handle heavy lifting, recover well, and avoid the common pitfalls that lead to pain, injury, and setbacks.
You don’t build a house starting with the roof. You start with the foundation. And in lifting, that foundation is a core of iron.
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