Hybrid racing needs a strong core — not for crunches, but to hold your position under load. On the sled push, farmers carry, lunges and wall balls, your core keeps your body stable and transfers force.
What the core does
The main job of your core is to resist movement: to stop your back arching, bending or twisting under load. Training should reflect that.
Types of core exercise
Anti-extension
Resist your back arching.
- Planks.
- Dead bugs.
- Ab wheel rollouts.
Anti-rotation
Resist twisting.
- Pallof presses.
- Single-arm carries.
Anti-lateral flexion
Resist bending sideways.
- Side planks.
- Suitcase carries.
Carries
- Farmers carries.
- Front-rack carries.
A simple routine
Twice a week, after strength training:
- Dead bugs: 3 × 10 each side.
- Side plank: 3 × 30 seconds each side.
- Pallof press: 3 × 10 each side.
- Suitcase carry: 3 × 30 m each side.
Link to the stations
- Sled push: holding a straight line.
- Farmers carry and lunges: staying upright.
- Wall balls: keeping your torso stable.