Article Rundown

• How to properly train your core for strength
• How often you should train your core
• How to correctly use the McGill Big 3
• Exercises beyond the Big 3
• Exercises to avoid

The Correct Way to Train Your Core!

In this video, I discuss how much core work you should be doing to lift the maximum amount of weight possible. I’ll share my thoughts on which exercises to include, when to do them, how often to do them, and which exercises to avoid. This will help you build a core of iron and elevate your lifts to the next level! Be sure to watch until the end of the video for a bonus secret exercise I use for the bench press.

In my book 10/20/Life, I advocate a four-part warm-up system. First, warm up the tissue. Second, stiffen the core with the McGill Big 3. Third, prime or when necessary-mobilize i.e. hips for the squat–the muscles you will primarily use in your workout. Fourth, use the empty bar for a warm-up, whether it’s for the squat, bench, or deadlift! It’s important to remember that a warm-up should prepare your body for the heavy lifts ahead, not fatigue you before the real work begins. Additionally, you need to tailor your warm-up depending on the lift you are performing that day. For bench pressing, focus on priming the shoulders, chest, and upper back. For squatting, concentrate more on the hips and legs.

How Much Core Work Should You Do?

So, how much core work should you be doing? I always recommend building up to performing a 6-4-2 with the McGill Big 3 before you squat, without it causing fatigue. This is NOT recommended for individuals with back pain. For those suffering from back pain, a more specialized approach is required. I highly suggest exploring my other back pain videos if this applies to you. Your unique injury will dictate the amount of core work you should do. For those who are back pain-free, if you want to build substantial lifts, start your warm-up by priming the core, specifically with the McGill Big 3. Work up to the 6-4-2 pyramid as outlined in Back Mechanic, 10/20/Life, and Gift of Injury. However, be cautious not to overdo it and tire yourself out before your main lift. Gradually build up (including your warm-up) over time. Do a bit of the Big 3 before you train, and then a bit more as a cool down, especially if you have a long drive after your training session. This is a tip I give to my clients: a little priming before and a little cool down after. Additionally, going for a 10-minute walk before your workout helps to prime the core and allows you to break a sweat without exhausting yourself.

Exercises Beyond The McGill Big 3

To build a core of iron, you need more than just the priming and cooling down components of the Big 3. Direct core training exercises are also essential to further develop core strength and endurance. My favorite exercises for strength sports are stir-the-pot and suitcase carries. These exercises provide significant benefits for building core strength and endurance; a core of iron. You can eventually progress to a yoke carry or a farmer’s walk, but start with the basics and build up from there if needed. Before attempting more vigorous core exercises, ensure you can complete a few sets of 100+ stir-the-pot repetitions. For suitcase carries, aim to carry 50-70+ pounds for 50+ yards across 4 sets. This will build lateral core endurance. From there, you can progress to exercises like the bottoms-up carry or overhead carry, which can also serve as primers. Master these exercises before moving on, as they will continue to build your core strength for years to come. This includes mastering the Big 3 before advancing to more challenging variations. Check out this video I made [HERE] on how to execute the Big 3 perfectly. I see many people criticizing the Big 3 without performing it correctly.

Exercises to AVOID

Eventually, your core will require more than just the Big 3 to achieve iron-like strength. That’s where exercises like stir-the-pot, suitcase carries, and back extension hold come into play. Check out my recent video on how to use these exercises correctly [HERE]. However, there are still exercises I suggest avoiding when building a solid, robust core. Generally, avoid excessive bending and twisting exercises, such as Russian Twists, hanging leg raises, rope crunches, and sit-ups. While these exercises have their place in training, they place significant stress on the lower back and can lead to additional issues. Sit-ups, for example, are necessary for military testing, and I have a full video on how to approach this, which you can find [HERE]. While sit-ups can effectively work the psoas and serve as a mental strength-building exercise, they are not ideal for core strength, i.e., the 6-pack muscles, and can stress the lower back. In the military, sit-ups often cause lower back injuries, not the rucking, but heavy compression with the rucking, coupled with the repeated bending and twisting that causes stress concentrations and disc issues.

Conclusion 

So, how much core work should you be doing? Start with just enough to prime your core before you train with the McGill Big 3. After your training session, push the core to increase capacity with exercises like stir-the-pot or suitcase carries. Do not overexert your core during the warm-up, as this can be counterproductive. Use the warm-up to stiffen the core and prepare your system(s) for the workout. You should train your core almost every day. While I don’t recommend doing stir-the-pot and suitcase carries daily, low-impact exercises like the Big 3 can and, in many cases, should be performed daily, depending on your goals. Each person’s needs will vary. You’ll have to check out the full video for the bonus secret I use to learn more!

BRIAN DOES ONLINE AND IN-PERSON COACHING!

Back Injured Average Mary or Joe who wants their life back

Back Injured Athlete Wanting to Return to Sport

Lift and exercise coaching & cueing to troubleshoot form

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