What are the muscles you focus on when building a strong and stable core? Most people focus on strengthening and thickening the visible six-pack muscles—the rectus abdominis – the ones that make you look ripped in a swimsuit.
But is that enough to optimize the stability of your core? There’s another muscle that gets neglected that contributes to core strength and stability. It’s a deep abdominal muscle called the transverse abdominis (TA). When this muscle is strong, it can also improve how you perform when you do deadlifts. Let’s see why.
What is the Transverse Abdominis?
Beneath the superficial muscles that make up your abs (rectus abdominis and internal and external obliques) lies a muscle called the transverse abdominis. Unlike your superficial ab muscles, the transverse abdominis (TA) wraps around your entire torso from your lower ribs to your pelvis. You can’t see this muscle, but its muscle fibers run in a way that pushes in on and stabilizes critical structures in your torso, like your pelvis and spine. And this muscle doesn’t get the attention it deserves. You need it to be strong for a stable core.
The TA’s Role in Core Stability
You might ask what core stability even means. It’s the ability of the muscles that surround and support your pelvis and spine to keep your spine neutral when you move. Unless you have core stability, you’re at higher risk of experiencing injury or back pain. Plus, your posture suffers too. That’s where the transverse abdominis comes in. When this muscle contracts, the pressure inside your abdominal cavity rises. This creates stability when you move. You need this stability when you lift heavy weights or do any movement, including deadlifts.
Deadlifts: A True Test of Core Stability
As if you need an introduction to the deadlift. It’s a foundational exercise for building strength and muscle thickness. Plus, the fact that you’re working multiple muscle groups, including your legs, back, and core, at the same time, makes it excellent for burning calories and building functional strength.
As you know, deadlifting requires you to lift a weight off the floor and rise back up to a standing position. When you perform this multi-joint exercise, your transverse abdominis and other core muscles work together to keep your spine stable. When your spine is stable, it helps distribute the force of lifting more evenly across your body. This helps lower your risk of injury. So, if deadlifts are part of your fitness agenda, you want a strong transverse abdominis, preferably before you tackle your first deadlift. Fortunately, there are exercises that can help you achieve this. Let’s look at those:
- Plank and plank variations: All plank exercises, including side planks, build a stronger transverse abdominis. Start with a basic plank and work up to more advanced versions. One way to up the intensity of planks is to alternate lifting your legs while you hold a stable core position. You can do the same by extending an arm out in front of you while holding a plank. Alternate arms.
- Dead bugs: It has a clever name but also substantial benefits for your transverse abdominis. To do this exercise, lie on your back on a mat. Then alternate extending your arms and legs while keeping your lower back pressed against the mat.
- Hollow holds: Lie on a mat. Extend your arms overhead and lift your shoulders and legs off the floor. Feel transverse abdominis tightening as you hold this position isometrically.
As with all exercises, use proper form.
The Mind-Muscle Connection
Another approach to strengthening your transverse abdominis for greater core stability is to activate the muscle-mind connection:
- Lie on your back. Bend your knees while keeping your back on the floor.
- Place your fingers just inside your hip bones.
- Breathe deeply and then exhale slowly. Draw your belly button towards your spine as you exhale. With your fingers, feel how your transverse abdominis beneath your fingers feels.
To master engagement of your transverse abdominis, keep practicing this exercise. It’s a good one to include in your cooldown.
Integrate Your Transverse Abdominis into Your Deadlift Technique
When performing deadlifts, make a conscious effort to engage your transverse abdominis throughout the movement. Here’s how:
- Set up with your feet hip-width apart and your hands gripping the bar just outside your legs.
- Take a deep breath into your belly, then exhale and brace your core by contracting your TA.
- Maintain core engagement as you lift the bar off the ground, keeping your spine neutral and your shoulders back.
- As you lower the bar back to the ground, continue to focus on maintaining core stability by keeping your TA engaged.
- By integrating your TA activation into your deadlift technique, you’ll create a more stable foundation for lifting heavy weights safely and effectively.
The Benefits of a Strong Transverse Abdominis
Beyond improving your deadlifts, having a strong transverse abdominis offers other benefits:
- Better posture: When your transverse abdominis is strong, it helps align your spine and pelvis in a healthy manner. You end up with better body alignment. When you have good body alignment, you look leaner.
- Reduced risk of back pain: A strong transverse abdominis that functions well help stabilize your spine, so you’re less likely to experience back pain. That’s a benefit any way you look at it.
- Better athletic performance: When your core is strong and stable, you can generate more powerful, efficient movements when you play sports. It gives you a competitive edge.
- Better breathing. The TA works with the diaphragm and pelvic floor muscles to regulate the pressure in your abdominal cavity. This makes breathing more efficient.
- Since the TA controls your center of mass, having a strong one reduces postural sway and enhances proprioception. This lowers your risk of falling.
So, the time you spend strengthening your transverse abdominis is time well spent and can pay off in numerous ways.
Conclusion: Unlocking Your Core Potential
You can’t see your deep TA muscle, but that doesn’t mean it’s not important. It plays a key role in the health of your spine maintaining spinal stability and can help perform deadlifts safely and more efficiently. So, think beyond the six-pack muscles and show your transverse abdominis some love. Then watch your sports performance and deadlift execution soar!
References:
- “(PDF) Relationship between core stability and maximal strength in the ….” 26 Nov. 2015, https://www.researchgate.net/publication/286331617_Relationship_between_core_stability_and_maximal_strength_in_the_squat_and_deadlift_in_powerlifters.
- Oliva-Lozano JM, Muyor JM. Core Muscle Activity During Physical Fitness Exercises: A Systematic Review. Int J Environ Res Public Health. 2020 Jun 16;17(12):4306. doi: 10.3390/ijerph17124306. PMID: 32560185; PMCID: PMC7345922.
- Ramirez VJ, Bazrgari B, Gao F, Samaan M. Low Back Biomechanics during Repetitive Deadlifts: A Narrative Review. IISE Trans Occup Ergon Hum Factors. 2022 Jan-Mar;10(1):34-46. Epub 2022 Jan 7. PMID: 34875981; PMCID: PMC9837526.
- Martín-Fuentes I, Oliva-Lozano JM, Muyor JM. Electromyographic activity in deadlift exercise and its variants. A systematic review. PLoS One. 2020 Feb 27;15(2):e0229507. doi: 10.1371/journal.pone.0229507. PMID: 32107499; PMCID: PMC7046193.
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