This is probably the most challenging subset of core exercises. The focus here should be on keeping your lumbar spine in a neutral alignment throughout, with no lumbar flexion or “tucking.” Proper cueing here is critical. Focus on the following:
- Chest up and out. No hunching over to brace.
- Lock down your midsection. Allow as little movement here as possible.
- Use your hip flexors to “pull” your knees to your chest. Exercises like this can help improve your setup/tension in the hole when squatting and pulling. Maintain neutral and “pull” your knees to your chest.
- It’s not going to be perfect early on, but really focus on staying as stable and neutral as possible.