FRONT-LOAD EVERYTHING WHEN POSSIBLE

FRONT-LOAD EVERYTHING WHEN POSSIBLE

All heavy lifting is heavy core work, but some moves require greater core stabilization and therefore place a greater demand on those muscles. Whenever possible, Botsford favors front-loaded moves, such as the front squat, as prime core-developers. But he recommends going a step further to really get the most bang for your buck.
"Put simply, the front squat demands the most core stability of all the barbell squats," he says. "The inherent challenge of positioning a weight on the front of the body and moving with it demands complete core-to-extremity control, so we use many different variations: front rack carries, front rack lunges, sandbag thrusters, stone carries, and others. While it's apparent that your abs get worked, the muscles in your upper back and lower back also strengthen to help keep the spine in proper position. This is strength work for the full core—and the full body."
Botsford adds one important admonition, though: Wearing a weight belt can be counterproductive to gaining strength in your core. His recommendation is to buckle up only when using loads heavier than your 8-rep max, such as during max testing or other focused strength work. "Use it only on your heaviest sets," he advises. "My rule is simple: If you cannot support the load correctly, you shouldn't lift it."
This is how the strongest, most capable cores are being built in today's gyms, boxes, and top training centers. Now, go put it into action wherever you train!

Man Power .