Are Anti Extension Exercises Real Core Training
Why Resisting Extension And Creating Internal Stability Are Two Different Systems
Anti-extension exercises are the current gold standard of evidence-based core training. The logic is that the core resists forces, so we train it to resist. The logic is partially correct. The execution misses the most important component.
What Anti Extension Exercises Actually Train
Anti-extension exercises train the rectus abdominis and external obliques to resist spinal extension. This develops muscular capacity to maintain a neutral spine when external forces try to extend it. Useful, but only one layer of core function.
The Cylinder Model: Walls vs Pressurization
The deeper layer is pressurization. The diaphragm, transverse abdominis, obliques, and pelvic floor create intra-abdominal pressure that stabilizes from the inside. This system does not resist extension. It prevents the need for external resistance by creating omnidirectional stability. The pressurized cylinder model is central to PRI methodology and explains why isolated anti-extension training produces incomplete core stability.
Why Planks And Core Stability Are Different Systems
A three-minute plank demonstrates that your rectus can resist extension statically. It does not demonstrate that your diaphragm can pressurize during a heavy squat. These are completely different capacities. The plank trains the walls. It does not train the top (diaphragm) or bottom (pelvic floor).
How To Train Pressurization
The training hierarchy: restore pressurization capacity first through PRI breathing exercises and Zone of Apposition restoration, then build anti-extension strength on top. An ab rollout performed with a full exhale, ribs down, and diaphragm engaged is a fundamentally different exercise than one performed with a breath hold and flared ribs.
How To Combine Anti Extension With Pressurization
MOVECHECK assesses both components. The Breathing stage evaluates pressurization (ZOA, BOLT score, breathing pattern). The Integration stage evaluates how pressurization holds under dynamic movement. When there is a disconnect between muscular capacity and pressurization, the corrective protocol bridges the gap.
See This In Your Own Body
Every concept in this article is tested in the MOVECHECK assessment. Find out which patterns apply to you.
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