Stop Relying on Compound Lifts for Core Strength – Here’s Why You Need Direct Ab Training

No one will dispute the fact that you need to train your core – the area that connects everything from below the chest to above the hips, all the way around. The core provides a stable base to produce, reduce and redirect force through the limbs. But some people argue that directly training the anterior core – the front, including the rectus abdominis (the ‘six-pack’) – is unnecessary, since big compound lifts like the squat and deadlift already train it sufficiently.

Anterior Core Training

I’d argue you do need to target the anterior core directly. It’s a big part of what’s helped me become a stronger, healthier deadlifter. When I train clients in our gym, it’s common to include two dedicated movements for anterior or lateral – or side (think obliques) – core stability, alongside squats and deadlifts. It’s a fundamental part of the programme.

Here are the main types of core movements we rotate through at Movement:

1. Anterior core dynamic: exercises that generate movement through the core, primarily in flexion. Think crunches, weighted standing crunches, leg raises and leg lowers. Yes, we do crunches. The spine is designed to flex, and it should be trained through that range.

2. Anterior core static: movements that resist motion, such as planks, farmer’s walks, weighted planks and body saws.

3. Rotational core dynamic: movements that involve twisting through the spine. These both generate rotation and require control. We favour Russian twists, Pallof twists and windshield wipers.

4. Rotational core static: movements that focus on resisting rotation. The Pallof press is a classic example – you’re resisting a force trying to rotate you. Side planks also fit here as anti-lateral flexion work, along with single-sided carries and deadlifts.

In every session, we include at least one – and often two – of these categories. Over a five-week training block, we’ll cover all four in roughly equal rotation. Some people will bias certain categories depending on what they need most.

The Core Experiment

A few years ago, though, I wanted to challenge that assumption. What if you didn’t need to train the anterior core directly? Could squats and deadlifts alone do the job?

If I was wrong, our programming was wasting time and effort – and potentially limiting results. So I ran a quiet experiment. Testing it on myself wouldn’t be enough – that’s just n=1. I wanted to know whether my clients needed direct core work.

So I removed all anterior core training from their programmes for a five-week block. Everything else stayed the same. In place of core work, I added light mobility drills like wall slides and easy movement patterns. The programme still included plenty of compound lifts – deadlifts, squats, kettlebell work, presses and pulls.

At the end of each cycle, we run a ‘Max Week’, where consistent trainees retest their lifts – from five-rep maxes for beginners to one-rep maxes for more experienced lifters. The plan was to track whether removing anterior core work affected strength progress. It wasn’t a perfect experiment, but the sample size was large enough to spot a meaningful trend – if I could run it long enough.

Within two weeks, I started seeing a clear increase in complaints about back issues. Nothing major – but more people mentioning tweaks and niggles. The effect was immediate enough that I stopped the experiment, adjusted the programme and reintroduced anterior core work. The complaints disappeared just as quickly.

One of the most common things I hear from clients – both in person and online – is some version of: ‘My core is the strongest it’s ever been,’ followed closely by, ‘Thanks for making me do core work – I usually skip it.’

So keep hitting your squats and deadlifts – but don’t neglect your abs. Your back will thank you.