Top 10 Core Exercises For Triathletes

Many triathletes, with good intentions of adding “a core routine” to their training, run afoul when they start adding exercises like crunches, Russian twists and flutter kicks. This old-school approach to core training is not only ineffective, but potentially damaging to the spine. Rather than programming exercises that simply produce “a burn” in the abdominals, we should be aiming to practice drills that most closely reflect the demands of our sport and protect the spine. For this reason I am a big fan of ½ kneeling, split stance, and anti-rotation/anti-extension drills to get results. 

 

The ½ kneeling and split stance positions challenge the athlete to stabilize their hips and spine in many different planes of motion. Because these core exercises are performed in an upright position, the strength we gain in more isolated patterns may transfer better to the demands of triathlon. 

 

ANTI exercises - The "anti" category of core training consists of any exercise where you're actively resisting arching, rounding, or twisting your low back. Anti-exercises challenge the core stabilizers to maintain alignment much like the forces of running do. These exercises include - chops/lifts, anti-rotation presses, planks, rollouts, and supine reaching drills. 

 

These two categories of core exercises are designed to more closely reflect the specific demands of triathlon and help you perform at your best. 

 

Below is an example of two different series of ½ kneeling and ANTI-exercises to be done as part of your warm up or they can be sprinkled into your strength sessions:

 

Series 1

  1. Lying Hip Flexion with a Mini-Band 3 x 10 second holds

  2. Single Leg Hip Bridge 3 x 10 second Holds

  3. Wheel Rollout x 12

  4. Push Up Taps x 12 reps w/ a 2 second hold

  5. ½ Kneeling In-line Lift x 12 reps

 

Series 2

  1. Unsupported Leg Lower x 12 reps

  2. Supine Reaches with Yoga Block x 4 ways x 8 reaches

  3. Body Saws x 12 reps

  4. ½ Kneeling Anti-Rotation Hold x 20 second hold x 2 ways

  5. Split Stance Chop x 12 reps


 

Brendon Rearick is a strength & conditioning coach based out of San Francisco. You can learn more about him at www.Movement-As-Medicine.com or follow him @MovementAsMedicine.