Westside Barbell, a legendary powerlifting gym, is renowned for its innovative methods. This blog post dives into their core training secrets, essential for preventing injuries and maximizing performance in squats and deadlifts.
The Importance of a Strong Core
A strong core is the foundation for all powerlifting movements. It stabilizes the spine, transfers power throughout the body, and helps maintain proper form during heavy lifts. Westside Barbell’s Louie Simmons emphasizes core strength as a crucial factor in preventing back injuries and achieving peak performance.
Key Core Exercises from Westside Barbell
Here are some of the core exercises used at Westside Barbell:
| Exercise Name | Target Muscles | Description |
|---|---|---|
| Standing Cable Crunch | Abs, Obliques | Crunching motion while resisting cable pulling you forward. |
| Side Bends with Dumbbell | Obliques | Leaning sideways with a dumbbell in each hand, resisting bending at the waist. |
| Side Deadlifts | Obliques, Glutes | Picking up a barbell with a flat back, emphasizing core stability. |
| Hanging Leg Raises | Lower Abs | Raising straight legs while hanging from a bar, challenging core strength and flexibility. |
| Landmine Rotations | Obliques, Spinal Erectors | Rotating a barbell from one hip to the other, training core and rotational power. |
| One-Arm Lifts (Presses, Snatches) | Core, Spinal Erectors | Exercises performed with one arm to improve unilateral stability. |
Westside Barbell Training Philosophy
- Standing Work: Westside incorporates a lot of standing core exercises that mimic the upright posture during powerlifting lifts.
- Variety & Specificity: They use a variety of exercises to target different core muscles and movement patterns, while also including exercises that translate well to powerlifting movements.
- Progressive Overload: Gradually increase weight or reps to keep challenging the core muscles.
- Anti-Rotation Focus: Many exercises emphasize resisting rotational forces, crucial for stabilizing the spine during lifts.
Beyond the Basic Exercises
Westside Barbell also explores unique core training methods:
- Medicine Ball Holds: Holding a medicine ball on your back during exercises creates extra core engagement.
- Static Holds: Maintaining a contracted core position for a set time isometrically strengthens the core.
- Supersets: Combining core exercises with other lifts keeps the workout dynamic and challenges core endurance.
Sample Core Workout
This is a sample core workout from Westside Barbell:
- Warm-up: Light cardio, dynamic stretches
- Standing Cable Crunch: 3 sets of 12 reps
- Side Bends with Dumbbell: 3 sets of 10 reps per side
- Hanging Leg Raises (weighted if possible): 3 sets of as many reps as possible
- Landmine Rotations: 3 sets of 15 reps per side
- Superset: Plank (30 seconds hold) with Dumbbell Romanian Deadlift (3 sets of 10 reps)
- Cool-down: Static stretches
Remember: This is a sample, and adjustments may be needed based on individual experience and goals.
In Conclusion: Building a Powerful Core for Lifelong Lifting
By incorporating Westside Barbell’s core training principles and exercises into your routine, you can build a strong, resilient core that will support you in achieving your powerlifting goals. Prioritize proper form, use a variety of exercises, and gradually increase intensity. With a strong core as your foundation, you’ll be well on your way to powerlifting success!
Check out our previous post about Westside Barbell: Building a Bulletproof Back for Powerlifting.