Tip Activate These Muscles Before Heavy Lifting Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Activate These Muscles Before Heavy Lifting Here' s a quick way to fire up the right muscles so you can lift more weight and protect your back by TJ Kuster February 17, 2020December 8, 2021 Tags Training The Key is Core Activation Being able to brace properly is essential for heavy lifting and preventing injury. Doing core activation movements before your main lifts will allow for a better transfer of force and even help protect your back. Planks, side planks, sit-ups, and hollow-body holds can do the job, but it can take a while to feel the movement, and they don't train you to brace through dynamic movement. This is where a combination of the Pallof press and squat comes in. Although it doesn't look difficult at a glance, give it a shot and you'll be amazed at how it lights up your core. The Pallof press is an anti-rotation exercise. Adding a squat to it while maintaining tension on the band takes it to a whole new level. This move trains your core to stabilize your lower back for the entire duration of the squat. It's a great way to safely squat while using offset loading. Doing this move for both sides will help decrease muscular imbalances and minimize hip shifting when squatting heavy weight. Hold the band near your chest. Then, with bent elbows, step away from the band's anchor until you feel tension on the band. Press your arms out in front so you feel your core activate. Take a deep breath and squat to depth while keeping your arms straight. Pause for a couple seconds at the bottom and don't let your hips or torso shift. Stand back up slowly and without rotating any part of your body. Make sure you drive your hips forward fully so that you have no anterior pelvic tilt in the standing position. Only do about 3-5 reps per side, focusing on form. Make sure you've got a solid pause and braced core. Use a light band so your body doesn't compensate into unnatural or awkward positions when you squat. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Soft Tissue Work for Tough Guys Think foam rolling hurts? Try using a tennis ball on trigger points. Here’s how. It Hurts Fix It, Mobility, Soft-Tissue Techniques, Training Tony Gentilcore September 19 Training Superman Sets How to build power and functional hypertrophy with timed sets Bodybuilding, Powerlifting & Strength, Training Christian Thibaudeau October 24 Training Tip 3 New Rep Protocols for Gains Trigger new muscle and strength gains with these overlooked set and rep protocols. Bodybuilding, Tips, Training Paul Carter June 11 Training Building the Death Grip Grip training may just be the missing piece to why you're not stronger or bigger. Diesel Crew member Jim Smith shows you how to develop iron hands. Powerlifting & Strength, Training Nate Green & Jimmy Smith August 16