Abs of Steel
by Grace Lin
What comes to mind when you think about a strong core? Does an image of Rich Froning’s perfectly chiseled 8-pack pop up? Or do you think about the ability to stabilize your midline under load? Most people will probably think of the former over the latter. However, just because someone has visible abs does not necessarily mean they have a strong core (NOTE: I am NOT saying Rich Froning doesn’t have a strong core – that would be a terrible lie). The definition of a person’s abdominal muscles largely depends on genetics and body fat percentage, not necessarily strength. So, what does it mean to have a strong core?
Well, according to Greg Glassman, “Lack of movement around that line while engaged in functional movement is core strength.” The line he is referring to is the midline – a line that can be drawn through the integration of the pelvis and spine. CrossFit is all about constantly varied functional movements performed at a high intensity. Well, in order to perform these functional movements safely and effectively, we need to be able to stabilize our midline. One of the concepts taught in the CF Trainer’s Guide is core to extremity. What does core to extremity mean? It means that before we do ANY sort of movement, we need to tighten up our core first. Everything starts from the core and moves out from there. Think of your core as a bridge between your upper and lower body. If it’s not tight, then there is a kink in the chain. We don’t want kinks. They lead to poor, inefficient movement and, eventually, injury.
Now, I’ve mentioned “tightening up your core” a couple times in this post. Let me elaborate on that. When you hear a coach say “keep your core tight,” “tighten up,” “stay tight,” or “squeeze,” we mean that you need to squeeze your glutes, squeeze your abs, and keep your ribs down. This is how every athlete needs to get organized before performing any sort of movement. Getting your core set can be the difference between a PR and a devastating injury.
So we all agree that having a strong core is important, right? Great, let’s talk about some ways to increase core strength and stability. Of course, one of best ways is to perform functional movements under load like back squats, front squats, overhead squats (everybody’s favorite!), cleans, jerks, snatches, deadlifts, etc. you get the point. There are also a myriad of accessory exercises you can do before/after class, or even at home. These include:
Planks – So many variations here, including, hand, elbow, Chinese, weighted, and hand-to-elbow to name a few.
Turkish Get-ups – Great exercise that also involves overhead stability.
Hollow and Arch Rocks/Holds – You can never do too many hollow rocks. There are a lot of ways to do it incorrectly though, so make sure you’re cognizant of your position. If you’re not sure how to do these, ask a coach.
Shoot throughs – These are done on parallettes and are a good dynamic core exercise.
Ab roll-outs/V-outs – Roll-outs can be done using a loaded barbell. V-outs are an analog that can be done on low hanging rings. Only go as far as your body will allow on these.
Strict T2B – Self-explanatory. Get your toes to the bar without kipping ☺
L-sit – Probably one of the hardest ab exercises and one of the best. These can be done hanging from a pull-up bar or in support position on parallettes, dip bars, or rings. You can scale by slightly bending your knees, keeping your legs straight but slightly below parallel, or holding one leg up at a time.
GHD Sit-ups – A great dynamic exercise that takes the trunk from hyperextension to full flexion. If you have never done a GHD sit-up before, PLEASE ask a coach for assistance first. There are many ways to do a GHD sit-up incorrectly.