Core Workouts for Weightlifting

What core workouts does he do to support his heavy lifting? Let me show you.

This is a high-level progression of the dead bug core exercise.

The core and leg muscles in this variation work isometrically

while the arms lower and raise a barbell.

This creates a crazy anti-extension core demand, meaning the body

is actively working hard to limit the lower back from arching

and the pelvis moving into an anterior pelvic tilt.

This also looks quite similar to the demands needed for Olympic weightlifting.

A regression of that exercise variation is to perform the dead bug, but only

with leg movements while the hands push into the wall.

You can then move to this variation next, performed by Li Diannan's

teammate, Lu Xiaojun. The arms are now supporting load overhead while

the legs kick out and back against a resistance band loop.

Again, the focus must be on locking the spine in

place with proper core

bracing and not allowing the spine and pelvis to tip forward.