Core Workouts With Barbells

Barbell-based core workouts that build trunk strength and bracing capacity through anti-rotation and anti-flexion demands, using straight-set prescriptions, clear RIR targets, and practical kilogram load progression.
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Set load units

Workout 1

5 exercises15 sets

Barbell Core Strength and Bracing

Abdominals, Quadriceps, Hamstrings, Glutes, Lower Back

A barbell-centered core template using rotational control and bracing-intensive compounds with stable straight sets and progressive overload.

  1. 1
    Landmine 180
    anatomy
    1Exercise

    Landmine 180

    Rest 1m 30s

    • 110 reps x 20 kgRIR 3
    • 210 reps x 20 kgRIR 2
    • 310 reps x 20 kgRIR 2

    Pivot feet naturally, keep ribs down, and avoid lumbar hyperextension at end range.

  2. 2
    Front Squat
    anatomy
    anatomy
    2Exercise

    Front Squat

    Rest 2m 30s

    • 16 reps x 45 kgRIR 3
    • 26 reps x 45 kgRIR 2
    • 36 reps x 45 kgRIR 2

    Keep elbows high and pressure through midfoot; stop sets if trunk collapses forward.

  3. 3
    Zercher Squat
    anatomy
    anatomy
    3Exercise

    Zercher Squat

    Rest 2m

    • 18 reps x 40 kgRIR 3
    • 28 reps x 40 kgRIR 2
    • 38 reps x 40 kgRIR 2

    Hold bar close, keep upper back tight, and avoid spinal rounding near the bottom.

  4. 4
    Good Morning
    anatomy
    4Exercise

    Good Morning

    Rest 2m

    • 110 reps x 35 kgRIR 3
    • 210 reps x 35 kgRIR 2
    • 310 reps x 35 kgRIR 2

    Soft knees, long spine, and controlled eccentric. End set if lumbar extension/flexion compensation appears.

  5. 5
    Overhead Squat
    anatomy
    anatomy
    5Exercise

    Overhead Squat

    Rest 2m 30s

    • 16 reps x 30 kgRIR 3
    • 26 reps x 30 kgRIR 2
    • 36 reps x 30 kgRIR 2

    Lock elbows, keep bar centered over midfoot, and reduce load immediately if shoulder or trunk position drifts.