Brace Your Core!
Many people are familiar with "the core" and most people automatically think of six pack abs. Here is some background information about the core. It is composed of the rectus
abdominis, internal obliques, external obliques, erector spinae, and the transverse abdominis. All of these muscles work together to support lumbopelvic stability. It can be difficult to isolate individual muscles of the core, but each muscle is responsible for different movements of the body. Many people who deal with pain show weakness in these core muscles. The reality of the core is that it is far more than just a six pack muscle group. It is one of the most important muscle groups in the entire body when it comes to lifting.
The two best cues I've learned over the years to properly engage these muscles are to imagine your trunk being a balloon. Take a deep breath and allow your entire trunk (front, back, and sides) to expand. To activate the muscles further, the easiest way I was taught is to imagine someone is about to punch you in your stomach. Brace these muscles by drawing you abdomen up and inward.
If you're experiencing any type of pain, one of the first places you should check is the stability of your core, sense it is the main muscle group that stabilizes the spine. No matter if you are going for a PR deadlift or performing standard bicep curls, learning to properly activate your core by breathing and bracing will make a world of difference!
There is tons of misinformation out there trying to teach you "the best" exercise to target these muscles. Many people will also tell you to perform endless crunches or sit-ups when this is far from the truth. You do not need to perform tons of these exercises, and they can also be harmful to the spine if performed incorrectly! The reality is there is not one exercise that will target all of these muscles. Rather, a proper program for core strengthening and stability will include a variety of isometric and dynamic movements. If you are unsure what exercises you should perform or how to screen your core muscles, all of Platinum Training's programs will integrate these aspects!