Let us assume that you or your client possesses basic levels of core strength/endurance as outlined in yesterday's blog.

Let us further assume that one of the client's goals is to improve maximal strength in a sumo deadlift.

Since there is no doubt that a sumo deadlift provides a high degree of core activation on its own, you might decide that there is no need for "specific" core training.

In most cases I would go the other route and in the early phases of a training cycle include exercises that target the core HARDER than the sumo deadlift.

Without going into detail about the action of specific muscles, key (advanced goals) in preparing the core for the sumo deadlift are:

1. "Anti flexion" (as the weight of the bar attempts to flex the spine)
2. Stabilizing the spine against rotational/side bending forces in case the lift is not perfectly symmetrical.

"Anti flexion - strength can be developed in

1. Exercises that involve a large trunk angle compared to vertical (Barbell Goodmorning)
2. Exercises where the load is in front of the centre of gravity (Kettlebell Front Squat, Sandbag Zercher Squats)
3. Exercises with a high velocity hip flexion (and neutral spine) (Kettlebell or dumbbell swings)

Stabilizing the spine against rotational/side bending forces can be developed in

1. Sumo deadlift with an assymmetrical loaded bar.
2. One handed barbell lifts (One arm barbell deadlift, Suitcase deadlift)

Move With Passion,
Karsten Jensen