Core training often divides opinion. Some claim it is the key to movement and injury prevention. Others suggest it is overhyped and that you can build core strength simply by lifting weights properly. As with most things in fitness, the truth sits somewhere in the middle.
At Foundry, we believe that core training matters. But not in the way it is often marketed. It is not about chasing abs or doing endless crunches. It is about building strength, control and resilience that support every other movement you do.
Define The Core
The core is not just your abdominals. It includes everything from your shoulders to your hips. That means your obliques, glutes, spinal erectors, transverse abdominis and deep trunk stabilisers. These muscles work together to create stability through your spine and pelvis.
This system allows your upper and lower body to move as one. It also absorbs and transfers force, maintaining your posture and helping to protect against injury.
Think Function First
Core training is often reduced to aesthetics, but its actual value lies in its functional benefits. A strong core supports your body when you lift, rotate or carry. It helps you move with control and efficiency. It keeps your spine safe and lets you generate more force through your limbs.
Whether you are squatting, deadlifting, or carrying a shopping bag, your core is involved. The better it functions, the better you move and the stronger you get.
Train Stability First
Before adding weight or complexity, focus on control. The first job of the core is not movement but resistance to movement. This is where anti-movement training comes in.
Movements like Pallof presses, planks, dead bugs, and bird dogs teach your body to resist twisting, bending, and overextending. These drills build the foundation for everything else.
Build Posterior Strength
A strong core includes a strong back. This means developing your spinal erectors, glutes and hamstrings. These muscles help keep your pelvis stable and support your spine.
One of our benchmarks at Foundry is the horizontal back extension hold. We aim for clients to hold this for 60 seconds before progressing to more demanding lifts. This sets the stage for improved performance and reduces the risk of injury.
Include Rotation And Load
Once you can brace and control your spine, it is time to add movement and load. Rotational drills, such as cable chops and loaded carries, like farmer’s walks, build dynamic strength and real-world stability.
Squats, deadlifts, overhead presses and carries are all excellent core exercises. When done correctly, they teach you to brace under load and transfer force efficiently.
Keep It Integrated
Core training does not need to be a separate workout; it can be incorporated into your routine. At Foundry, it is part of everything we do. It is in your warm-up, strength work, and conditioning. We coach proper engagement from the start, so you learn how to move well and stay strong.
When core work is programmed intelligently, you do not need to do hours of extra ab work. You build strength that lasts through structured, functional training.
Avoid Mistakes
Many people either ignore their core or overdo exercises that are not suitable. A few things to watch:
- Relying on crunches and sit-ups
- Neglecting the back of the body
- Skipping stability work
- Adding complex movements before mastering the basics
The best results come from doing the simple things well and progressing gradually.
Core Workout
Advanced Core Circuit
Core Finisher Workout
Core Exercise for Lower Back Pain – Part 1
Core Exercise for Lower Back Pain – Part 2
Train The Foundry Way
We believe core training is about building strength that supports the rest of your life. We focus on control, consistency and progression at Foundry Gyms. Whether you’re just starting or looking to refine your performance, we’ll help you move well, lift safely, and stay injury-free.
Our coaches guide you through each stage, helping you build a core that does its job without taking over your training. It is not about making it more challenging. It is about making it effective.
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