Finding a true strength exercise for the core is more of a challenge than you might think. Put simply, to increase strength, resistance must high enough to complete a maximum of 5 repetitions only. Sit ups don’t cut it, they simply don’t offer enough resistance to develop strength —only muscular endurance.
One of my favourite core strength exercises is Candlesticks. Take a look at the following video to see how they’re done and how to progress the load. Perform between 3 to 5 sets of 1 to 5 reps in a session.
Add this exercise to your strength sessions and feel the difference in real core strength. Give them a try and let me know how you fared?
Don Heatrick
Founder of Heatrick Strength and Conditioning
Don Heatrick is a family man from the UK, former mechanical design engineer, European Muay Thai silver medallist, former pro Thai boxer (ranked 4th in UK while aged 40-years), and the go-to expert on Muay Thai performance training with over 25 years of coaching experience.
Don helps ambitious fighters & coaches take their game to the next level by bridging the gap between Strength & Conditioning, Performance Science, and Muay Thai.
Follow Don Heatrick on Instagram: https://www.instagram.com/donheatrick/
FREE VIDEO COURSE | THE SCIENCE OF BUILDING CHAMPIONS
The science of building a Muay Thai champion’s strength & conditioning, which results in…
- Fastest possible short-term progress
- Maximum long-term progress
- More efficient movement patterns
- Better technique
- Relentless endurance (never gas out)
- Reaching athletic potential as quickly and efficiently as possible (without wasting time on things that aren’t worth doing)
- Free up more time for technical training AND life!
- The Optimum 12-Week Fight Camp
What is the best exercise to strengthen core?…
Finding a true strength exercise for the core is more of a challenge than you might think. Put simply, to increase strength, resistance must high enough to complete a maximum of 5 repetitions only. Sit ups don’t cut it, they simply don’t offer enough r…
Is it possible to perform these without the aid of a bench to hold? If not, what would be another good option for a core strength exercise?
Yes, you can lay flat on the floor and grip an immovable object overhead – like a power rack, HEAVY kettlebells/dumbbells/barbells etc… :)
Thanks Don. I didn’t think of that! I’ll give that a try.
[…] is a true core strength exercise, that works anti-extension in the sagittal plane and places some demand on your hip flexors […]
As seen on: Bruce Lee’s dragon flag.
Another option is working towards standing ab wheel rollouts. That’s what I’m doing myself right now
I find that my rear shoulders seem to tire before my abs do, and this prevents me from performing enough reps. Do you have any suggestions for this? Or should I just keep doing the exercise and wait for these muscles to strengthen?
Hi Matt, where exactly on your shoulders are you feeling it?
Hey Don, I feel it posteriorly and and relatively deep. It might be the rotator cuff. But I definitely lose grip before I’ve exhausted my ab muscles.
[…] twists are another true core strength exercise, this time working anti-rotation in the transverse plane — which is specific for all punches, […]
Great post.
Thanks Royvia, much appreciated. :)