The Anti-Movement Core

Performance, Stability & Long-Term Health

Why You Should Never Train Your Core This One Way

I remember back in the mid-2000s when I first started reading research that challenged everything most of us were taught about core training.

For decades, “core work” meant one thing:

Crunches.
Sit-ups.
Endless spinal flexion.

Bend forward enough times and—supposedly—you’d build a strong core and sculpted abs.

Then researchers like Dr. Stuart McGill changed the conversation.

And once you understand this shift, you can’t unsee it.

The Big Shift in Core Training

Here’s the key idea that changed everything:

The core isn’t designed to create movement.
It’s designed to resist it.

Think about what your body actually needs to do in sport—and in life:

• Stay stable while cutting and changing direction

• Absorb force during landings or contact

• Transfer power from the legs to the arms

• Protect the spine under load and unpredictable situations

None of that looks like repeated spinal bending.

Why Crunches Miss the Mark

Research has shown that repeated spinal flexion—doing crunches and sit-ups over and over—does not build a more functional core.

In fact, excessive bending and rounding of the spine can:

• Increase stress on spinal discs and ligaments

• Contribute to low-back irritation over time

• Fail to prepare the body for real-world demands

You might feel a burn—but that doesn’t mean you’re building something useful.

What Functional Core Training Actually Looks Like

Instead of chasing movement, athletes should train the core to control movement.

That means focusing on exercises that teach your torso to stay strong while the rest of your body moves.

Effective core training emphasizes:

• Anti-extension (resisting arching)

• Anti-rotation (resisting twisting)

• Anti-lateral flexion (resisting side bending)

This style of training builds:

💪 Stability during explosive movements
⚡ Better force transfer between lower and upper body
🏃‍♂️ Cleaner acceleration, cutting, and balance
🛡 Reduced injury risk under load and fatigue

What We See When Athletes Train This Way

When athletes shift away from endless flexion work and toward anti-movement core training, the changes are obvious:

• Better balance under contact

• Sharper starts and first steps

• Stronger, more controlled landings

• Faster recovery between explosive actions

• More confidence sprinting, jumping, and cutting

And this shows up across sports—not just in the weight room.

The Real Purpose of Core Training

The core isn’t about crunches.
It’s not about chasing a look.
And it’s definitely not about how sore your abs feel.

It’s about:

• Performance

• Durability

• Long-term health

Your core is the foundation that allows everything else to work.

Final Thought

If your core training still revolves around bending forward over and over, it’s time to rethink it.

Build a core that resists motion, controls force, and protects your spine—and you’ll move better, faster, and with more confidence.

Train smart.
Train strong.
Train functional.

— Coach Shelby and The Shelby Trained Team