In the world of fitness, nothing is more pervasive than a core training myth. The obsession with six-pack abs, the fear of back pain, and the desire for greater sport performance all drive us to hunt for the perfect core training exercise, programme, or overarching strategy.
The pursuit of core training greatness can cause us to eagerly adopt whatever core training myths we see online. Some of these are well-intentioned, but simply go too far in their application. Others misinterpret the findings of scientific studies. Some of these myths are perpetuated just to follow trends on social media. No matter their origin, the end result is the same: unsatisfactory results for you, and limiting beliefs about your capabilities.
With this in mind, I’ll discuss some stubborn core training myths and explain where they miss the mark. This should steer you towards a better method of core training, no matter what your end goal is.
1. You Can Get Sufficient Core Training From Heavy Compound Lifts
This myth is such a bug-bear of mine that I’ve already written a deeper analysis here. In a nutshell, some people believe that we get sufficient core training stimulus from heavy compound lifts, and therefore do not need to perform direct core exercises. They cite research stating that core muscle activity is higher in compound lifts than some simple core exercises.
As a proponent of strength training, I would love for this to be true. It would certainly encourage more people to lift heavy weights! However, muscle activity alone does not determine the value of an exercise; your goals do.
For example, if you’re training to develop your abdominal muscles for a more visible six-pack, then you need to train them close to failure, preferably with a loaded stretch. With an exercise like squats, you:
- Don’t get close to abdominal failure in the abs;
- Don’t take the abs through a loaded stretch.
This is just one goal, but it illustrates that different outcomes require different training approaches. I cover a lot more detail in the blog I’ve linked above, so you should definitely check it out.
2. You Should Train Your Core Like an Athlete
The problems of core training myths are compounded when we add in another misunderstood topic: athletic training. People are often encouraged to adopt unstable, complicated movements in the name of sports specificity. The logic behind this is that sporting movements are often unpredictable and sometimes unstable. Many people try to mimic sporting movements in the gym too, and this is often seen with core training.
No matter whether you’re training for strength, sport, aesthetics, or something else, the core muscles obey the same training principles as any other muscle group. This includes choosing exercises that are simple and stable enough for you to produce force, and introduce progressive overload over time. It’s very hard to do this with wobbly, awkward, “athletic” exercises. I’ve written more about the mistakes we make with sports-specificity here.
Sometimes we use the term “core” to refer to the abdominal muscles, and other times we use it to discuss the whole system of muscles that work together to control the hips and spine. This distinction becomes incredibly important when we’re discussing athletic core training. In sporting movements, we usually want to operate as one interconnected system. This means there will be a need for both whole-core and isolated abdominal exercises. We also may need to train the core muscles at varying speeds, from a static contraction (like a plank) to explosive exercises (like throws). Make sure you’re clear on your goals before you blindly adopt all “athletic” core exercises.
3. The Core is Designed to Resist Movement
I have been a strong proponent of this core training myth in the past. Many believe that the purpose of the core is to stay rigid and resist excessive flexing, extending, twisting, and lateral movement. In my defence, there are many movements where this is the case. When performing a heavy compound lift, excessive movement of the spine may push us off-balance, or into a weak position. When transferring force from the lower body to the upper body, as in throwing and punching, a rigid core may provide a better connection between the two.
However, there’s more to the story than just resisting movement. In life and sport, we are often required to use the full range of movements available to us. In retrospect, it seems almost bizarre to try to lock the spine in place at all times when you consider the range of movements it is capable of, or when you consider it is made of multiple segments of mobile vertebrae.
Many will cite injury risk as a reason to avoid spinal movement. This is often supported anecdotally, where people will describe a back injury they sustained in a rounded position (for example). However, these anecdotes focus on spinal position without also considering load, fatigue, repetition, and training history; all things that influence injury. When we only focus on one mechanism of injury, we miss out on all the other variables that are within our control.
When we prevent and avoid movement around a joint, we do not build strength through the full range that joint is capable of. Then, when we use that full range in day-to-day life, that lack of strength can increase our chances of strain or injury.
4. We have to Use High Repetitions for Core Training
Training the core with high-rep exercises has always been a popular approach. Again, this can be motivated by many of our core training preconceptions. For example, that lower-rep core exercises with resistance are dangerous, or that the abs need to “feel the burn” for a flatter stomach.
In reality, there is no reason why these muscles cannot adapt to challenging resistance exercises. Both high-rep and low-rep training can be effective for stimulating strength and muscle growth. I’ve often found that aiming for more moderate rep ranges (8-12 reps) is more time-effective and enjoyable than cranking out dozens of reps, provided sets are still taken close to failure.
Dispelling Core Training Myths and Making Training Simpler
One thing we can be sure of is that the gym is full of confusing misinformation. There are an abundance of distracting topics that people use to sew doubt and fear whilst trying to sell their own fitness brand or product. As a coach with 15 years of experience, it’s my aim to make this process simpler for you. Not only do I provide structured training programmes and tailored workouts, I also cut through the noise to get to the heart of your goals. Using this approach, I have helped people feel stronger in the gym, in everyday life, and in their sport.
If you’d like to find out more, get in touch below.