Tag · 4 articles
core training
how to·12 min read
How to Train Anti-Extension Core: Dead Bug to Rollout Progression Guide
A McGill review found 73% of athletes in high-back-pain sports compensate through lumbar hyperextension. This dead bug-to-rollout progression corrects it.
core training·anti-extension·dead bug
how to·12 min read
How to Train Core Anti-Rotation: Building the Foundation of Real Core Strength and Rotational Power
Six-pack training and real core strength aren't the same thing. This 4-stage progression, from isometric holds to explosive rotation, builds stability.
anti-rotation·core training·rotational stability
exercises·8 min read
Z Squat: Core and Quad Combination Challenge
The Z Squat loads quads and anterior core simultaneously with a barbell in elbow crooks. Full technique, EMG rationale, programming.
z squat·core training·quad strength
exercises·8 min read
Hanging Leg Raise: Core Strengthening Mechanics and Progressions
Evidence-based guide to the hanging leg raise: hip flexor vs. abdominal recruitment, EMG data, 5-level progression ladder, and injury-prevention protocols.
hanging leg raise·core training·hip flexors