Buzz
The term 'engage your core' is frequently mentioned in fitness circles, particularly during lifting exercises. Core strength is indispensable—as we’ve previously discussed—it can transform a subpar deadlift into an exceptional one or elevate a mediocre pushup to one with flawless execution. Essentially, any activity demanding strength will likely be enhanced by a strong core.
When performing squats or deadlifts, activating your core helps maintain proper posture and prevents a rounded back—a common issue that can sabotage heavy lifts. (Your core isn’t limited to just your abs; it includes your obliques and the muscles responsible for bending forward or backward, as well as those supporting your spine.) However, understanding how to truly 'engage' these muscles can be challenging; while flexing your abs is part of it, the process is more nuanced.
Planks are among the most effective core exercises, suitable even for those with limited coordination (like myself). We’ve shared our guide to the ideal plank, though there are numerous variations, such as side planks or wide-grip planks. Personally, I incorporate three to four sets of planks into my routine after a lifting session.
Inspired by a recent Reddit thread, I began incorporating planks as a warm-up before squats and deadlifts. The reason? They serve as an excellent reminder to activate your core during lifts. If you’ve never tried a plank, give it a shot now—we’ll wait. The sensation you just experienced is your core engaging.
Planking before squats can make it easier to replicate that same feeling during your lift. As Greg Nuckols from Stronger by Science explains, there’s scientific reasoning behind this:
“Your nervous system allows you to move through a specific range of motion and generate force only if it perceives safety in doing so,” he states. “Otherwise, it restricts your muscles to prevent overextension. Performing planks and side planks before squats or deadlifts activates your core muscles, signaling to your nervous system that it’s safe to engage your primary movers more effectively and extend your hips through a broader range of motion.”
The result? It significantly improved his squat performance and hip mobility—though it’s not a miracle solution. Planks can enhance your lifts, but don’t expect to instantly increase the weight you’re lifting. That said, my squats now feel smoother and more manageable.
This warm-up doesn’t need to be overly intense. Sometimes, I’ll do just one or two sets of thirty-second planks before moving on to squats. Other Reddit users recommend longer planks or additional sets, but it’s entirely up to you. Experiment and adjust based on what suits your routine best.
