When most people train their core, they focus on the rectus abdominis—the “six-pack” muscles.

But it's more effective to think of the core as a cylindrical structure that wraps around your midsection, with its primary job being to manage pressure and transfer force throughout the body.

In terms of performance, the core must efficiently transmit force from the ground, up through the body—and rotation plays a crucial role in this process.

That’s why I prioritize the obliques when training the core. These muscles are key for both pressure management and rotational power, making them essential for athletic movement and performance.

There are two types of obliques:

• Internal obliques, which rotate the torso to the same side (right internal = right rotation), and also assist with hip flexion.

• External obliques, which rotate the torso to the opposite side (right external = left rotation), and are associated with hip extension.

By understanding these functions, we can program core exercises that specifically target each muscle group for better movement, strength, and mobility.

• To train the internal obliques, use the Staggered Stance Heel-Elevated Cable Chop.

• For the external obliques, try the Wide Stance Cable Lift.

Both exercises train the core the way it’s biomechanically designed to move—helping you build real-world strength and resilience.