A core that moves is more useful than one that doesn't.
Core training has been misunderstood for years. It's often reduced to bracing and resisting movement, when in reality, a core that moves well is often far more useful than one that doesn't.
Here's the thing: whenever there's a lack of motion somewhere, another part of your body has to pick up the slack and move extra. This is a recipe for overuse injuries.
The problem with locking down your core
It's common to hear that a strong core means keeping your trunk stiff and locked in place. But in many sports, and everyday life, you need your core to move.
- Runners need rotation
- Lifters need controlled flexion and extension
- Swimmers need their spine to flow with their strokes
- Almost every sport needs side bending and rotation at the same time
If you train your core only to resist motion, you might be creating stiffness where you actually need mobility, forcing other areas (like your lower back or shoulders) to compensate.
What good core training looks like
Instead of just locking things down, core training should prepare you to both resist and produce movement.
- Rotation-based exercises: standing Russian twists, landmine rotations
- Anti-rotation and stability work: heavy carries, the big lifts
- Dynamic core control: hanging leg raises, loaded lunges with rotation and side bending
Training your core for both stability and movement will help you move better, reduce injury risk, and get stronger in real-world scenarios.