5 min read
There's a common belief among lifters: if you squat heavy, deadlift heavy, and press heavy, your core is covered. And to be fair, it's not completely wrong. Compound lifts do challenge your core. You can't brace under a heavy barbell without your trunk working hard.
But here's what the research consistently shows: dedicated core training improves things that compound lifts alone don't fully address. Force transfer. Rotational control. Spinal resilience. Balance under unpredictable load. The stuff that actually determines whether your strength shows up when you need it — carrying shopping, chasing your kids, changing direction on a pitch, or just not throwing your back out reaching for something awkward.
The core isn't just your abs. It's the entire muscular cylinder around your spine and pelvis — deep stabilisers, obliques, glutes, hip flexors, erectors — all working together to keep your trunk stable while your limbs produce force. When that system is weak or uncoordinated, strength leaks. Joints compensate. Movement gets inefficient. And over time, something gives. 
So yes, your squats help. But they're not the whole picture.
The problem with "core work"
Most people's idea of core training is crunches, sit-ups, maybe a plank held until boredom wins. It's dull. It's repetitive. And honestly, it's not even the most effective approach.
Modern research points toward anti-movement training — exercises that teach the core to resist flexion, extension, and rotation rather than just produce it. Planks, side planks, bird dogs, Pallof presses. These build the kind of control that protects your spine and transfers force efficiently.
But let's be honest: holding a plank for 60 seconds isn't exactly thrilling. And if training isn't sustainable, it doesn't matter how effective it is in theory.
This is where equipment changes the game.
Making core work interesting
Several tools in the Build Strength collection are specifically designed to make core training dynamic, engaging, and genuinely fun — while still delivering serious results.
Wheeled core sliders take basic stability exercises and add controlled instability. A slider pike or body-saw forces continuous bracing to keep your hips and spine aligned. EMG studies show ab-wheel–style rollouts produce high activation of the rectus abdominis and trunk stabilisers — often exceeding traditional ab exercises. And because the movement is fluid rather than static, it stays interesting. 
Slam balls let you train rotational power — the ability to generate and control force through twisting movements. Rotational slams and throws challenge the core to accelerate and brake, which is exactly what sports and real life demand. Plus, there's something deeply satisfying about slamming a ball into the ground. It's a stress reliever disguised as training. 
Aqua bags introduce a completely different stimulus: unpredictable resistance. The water shifts constantly, forcing your core to stay engaged through every rep. Research shows aqua bag training increases muscle activation in the back, abdominals, and glutes compared to stable loads. And the feedback is immediate — if your form slips, the water sloshes and tells you. No two reps feel the same, which means no two sessions feel boring. 
How to use them
You don't need to overhaul your training. Add core-focused work after your main lifts or as a standalone session once or twice a week.
Sliders: Pikes, body-saws, knee-tucks, plank slide-outs. Start with short range and slow tempo. Progress by increasing range as control improves. 2–4 sets of 6–12 controlled reps.
Slam balls: Overhead slams, rotational throws, woodchops. Focus on speed and intent rather than load. These are power exercises — quality over quantity. 3–4 sets of 6–10 explosive reps.
Aqua bags: Carries, rotational presses, cleans, Turkish get-ups. The instability does the work. Keep loads moderate and focus on control. Great for flow-style sessions where you move between exercises without rest.
One caveat
These tools are progressions, not starting points. If you can't hold a solid plank, side plank, or bird dog without your back sagging or hurting, start there. Build the foundation before adding instability or load. The basics aren't glamorous, but they earn you the right to do the fun stuff.
The bottom line
Core strength isn't optional. It's the link between your legs and your arms, the system that transfers force and protects your spine. And while compound lifts contribute, they don't cover everything.
The good news: core training doesn't have to be boring crunches and endless planks. Sliders, slam balls, and aqua bags make it dynamic, engaging, and — dare we say — fun.
Build the foundation. Then make it interesting.
Frequently Asked Questions
Is core training really necessary if I already lift heavy? Heavy compound lifts engage the core, but they don't fully train its role in resisting rotation, stabilising the spine, or transferring force between the upper and lower body. Dedicated core work helps fill those gaps and makes your existing strength more usable.
What does "anti-movement" core training mean? Anti-movement training teaches the core to resist flexion, extension, and rotation rather than repeatedly bending or twisting. Exercises like planks, side planks, bird dogs, and Pallof presses build control and stability that protect the spine and improve performance.
Why is instability useful for core training? Instability forces the core to stay engaged throughout an entire movement. Unpredictable loads or moving surfaces increase muscle activation and coordination, helping the body adapt to real-world demands where conditions aren't perfectly stable.
Is equipment better than bodyweight core work? They're not better — they're progressions. Bodyweight exercises build the foundation, while equipment like sliders, slam balls, and aqua bags adds challenge, variety, and movement once control is established.
How often should core training be included? Most people benefit from focused core work 1–2 times per week. It can also be added at the end of strength sessions or included in conditioning and carry-based workouts.
Can core training help reduce back injuries? A strong, well-coordinated core improves spinal stability and load tolerance, which can reduce injury risk over time. Technique, progression, and consistency matter more than intensity.
Explore the Build Strength collection — tools designed to build real, usable strength. →
