core work.... i feel its gotten to be a bit of a cliche. planks, roll outs, crunches, all have their place though if you're looking to get your core ready for squats the requirements may be a bit more demanding. there are many schools of thought on this so do your own research and experiment to see what works best for you.
i would say lets first test the strength AND endurance of your core with front a goblet front squat. you want to get to a point where you can front squat 25 reps holding a dumbbell or kettlebell equal to half your bodyweight. dr. john rusin employs this method and i believe it to be a true test of relative strength for the back squat. while this doesn't directly address your core you will learn real quick if your core has what it takes to sustain you for that amount of work.
as for the core work itself, i am a firm believer in keeping the quadratus lumborum and transverse abdominus strong and active. these are your deeper core muscles which are closer to your back than you may think. if you feel your low back is 'tight' please keep in mind that tightness actually = weakness. what does that mean? stretch less and strengthen more. stretching a weak muscle is like pouring water into a full glass.
for the QL... farmers walk loading one side at a time. side planks with top arm and leg elevated making you look like a star. one stretch/strengthener is getting into cat/cow position then sit your hips back on you heels. stabilize the upper upper body and go thru cat/cow (tuck and tilt) only thru the lumber region of your back.
for the TA... kinda simple really. pull the top of your pubic bone up toward your belly button using 'abs' vs. glutes. you should feel your low back lengthen and relax while your abs are in full fire mode. if you are tight (weak) you may need to bend your knees to keep glutes out of the move. don't rely on this bent knee approach. the only thing this does is teach you how much tension and weakness you have in your core. work consistently to get this area activated while moving toward getting your legs straight. once you have gotten familiar with getting into and holding this you can incorporate it into anything and everything you do. supine bird dogs is a great place to start as a dynamic move and build up to more advanced movements but remember..... pubic bone to bellybutton in everything you do will keep you strong and lengthened in your core while releasing tension in the psoas, low back, and quads which means healthier knees, too.
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