Compound Lifts vs. Core Exercises: Tailoring Your Workouts to Meet Your Goals

The path to core strength is as varied as the number of exercises that build your core system. There are hundreds of exercises from which to select when working to build the core, but this type of training requires a more individualized approach to meet a person's current capabilities and goals. 

A person just getting started with fitness or working to pass a military fitness test (sit-ups, crunches, plank) will have a different journey than someone doing a focused workout to improve strength and power through powerlifting.

In tactical fitness, however, these goals often overlap as there is a need to pass calisthenics fitness tests and be strong for load-bearing activities. Deciding what exercises to use should initially be influenced by your athletic history, personal or professional goals, and current physical condition. 

The ongoing discussion around prioritizing compound lifting movements versus focused core exercises (or incorporating both) often fosters a polarized debate. It's important to remember that adopting a balanced approach tailored to your unique needs is essential and will likely include both methods.

Full-Body Lifts vs. Targeted Core Work

Full-body lifts, such as squats and deadlifts, significantly engage the core muscles of the hips, spine, shoulder girdle and legs. Advocates of this method argue that focusing solely on these exercises can lead to overall strength gains, making isolated core training unnecessary. While this is true, it depends on your goals, job requirements and current condition. Recognizing that a wide range of fitness levels and differing goals exist is crucial, so a one-size-fits-all approach is not an ideal solution.

For those just starting or new to training for military fitness tests, directly engaging the core with specific (and opposite) can help address weaknesses and prevent imbalances in the torso that may hinder performance as you progress into more difficult or heavier activities. 

For instance, military fitness tests commonly include sit-ups or plank poses. You should assess to see whether your lifting is sufficient or you need to improve your scores by adding a "core section" to your workout. It is easy to overlook the importance of directly engaging core muscles for lifters. But for individuals new to fitness, isolating core muscles (stomach, lower back, hips, butt, obliques, upper back and shoulder girdle) should be strengthened before engaging in compound movements that also require technique training. 

This is one reason why building a solid foundation of calisthenics before engaging in strength training is recommended if you are new to fitness. Calisthenics offer a safe progression to isolate and combine multiple core muscle groups through exercises such as the plank pose, sit-ups, flutter-kicks, mountain climbers and the PT Reset series. Adding suspension trainers like the TRX is another way to advance or scale the exercises to build a solid and durable core system (see favorite TRX core exercises).

Consider incorporating a mix of compound lifts and direct core work in your routine, especially if you are pursuing training or selections that require specific tests to evaluate "core strength or stamina." For example, after completing a set of squats or deadlifts, dedicate time to exercises, such as hanging knee-ups, that focus on the hip flexors and abs to help stretch the body after compressing exercises. This balanced strategy enhances strength and improves stability and overall durability.

Many coaches argue that dedicated core exercises are unnecessary, and they have valid points. Full-body barbell lifts undoubtedly engage various trunk muscles to a significant degree. Nevertheless, this doesn't imply that you should completely forgo direct core training. This is especially true if you have specific tests in the future. Even if you do not, you can do a variety of core stabilization exercises to enhance current lifts if the focus is to get stronger. 

Most of us fall somewhere between these two extremes (lift or do isolation ab work only) and enjoy experiencing the weightlifting challenges and strength gains, as well as the burn in our abs and mobility of the hips and lower back.

Practical Steps to Core Training

Core training can be approached in two main ways: naturally through lifts or specifically through isolation and isometrics. Many recommend full-body exercises that engage the core with free weights, as in powerlifting, alongside isolation and isometric core movements, such as bird dogs and side planks as in yoga or calisthenics workouts.

For the tactical athlete, having a program that cycles through power and strength workouts, along with endurance, muscle stamina, stability, flexibility and mobility training, is the way to build a more well-rounded athlete without weaknesses that could interfere with mission tasks.

Final Thoughts

When implementing core training, strive to incorporate static and dynamic exercises, ensuring they align with your ability to tolerate them. Build your training volume gradually, just as you would with any other fitness activity. Adding additional core training to your lifting can create a well-rounded approach to your overall fitness goals, as you can effectively enhance your overall strength and performance.

Understanding the importance of a well-balanced core is just the beginning. To unlock the full potential of your training, visit the Military Fitness Section for in-depth insights and program options specifically designed for all fitness levels. Whether you seek guidance and workout ideas on compound lifts, isolation exercises or a blend of both, this resource will help you craft a personalized approach to all types of training.

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