Tip: Band Resisted Jackknife

Want a really strong core? Add this tough ab exercise to your program.

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:

  1. Chest up and out. No hunching over to brace.
  2. Lock down your midsection. Allow as little movement here as possible.
  3. 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.
  4. It's not going to be perfect early on, but really focus on staying as stable and neutral as possible.