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The Benefits of a Stronger Core: Why Seated Deadlifts & Resisted Crunches Top the Hierarchy
If you want to improve the way you move, feel, and perform in everyday life, there’s no muscle group more important than your core. That’s exactly why seated deadlifts and resisted crunches (including side crunch variations) sit firmly at the top of the Bullworker Hierarchy of Exercises.
Your core is much more than “abs.” It’s the powerhouse that connects your upper and lower body, protects your spine, stabilizes your entire frame, and helps you generate strength for nearly every movement you perform—whether you’re lifting a weight, grabbing groceries, or picking up your kids.
A strong core is the foundation of a strong body.
Let’s break it down.
What Exactly Is Your Core?
Most people think “core” means abs—and while that’s partly true, your core is a full 360-degree support system.
Your abdominal section includes four key muscles:
1. Transverse Abdominis
The deepest layer—your body’s natural weight belt. Responsible for trunk stability and keeping everything tight.
2. Rectus Abdominis
The famous “six-pack” muscle. Helps you bend forward, crunch, and flex your trunk.
3. External Obliques
Located on the sides of your midsection. Allow you to twist, rotate, and assist with side bending.
4. Internal Obliques
Sit underneath the external obliques. Help you rotate your trunk smoothly and powerfully.
Your Lower Back Is Part of Your Core Too
Your core wraps all the way around to your lower back, forming a supportive belt that stabilizes your spine and protects vital organs.
Key lower-back muscle groups include:
• Extensor muscles – help you stand tall, lift objects, and maintain posture.
• Erector spinae – long paired muscles responsible for keeping your spine aligned, supported, and strong.
• Flexor muscles – allow you to bend forward and arch your back.
• Obliques – help rotate the spine and maintain proper alignment.
Your spine is your body’s primary communication highway—so strengthening these supporting muscles is non-negotiable.
Top Benefits of a Stronger Core
1. Protects Your Spine
A strong core acts like armor for your spinal column. It stabilizes you during motion, reduces impact forces, and minimizes strain. When your core is weak, your back absorbs all the pressure… and that’s when injuries happen.
2. Creates a Stronger Foundation for EVERYTHING
Every movement—lifting, twisting, pushing, pulling, reaching—starts from your core.
A powerful core improves your performance in:
• Fitness and sports
• Daily tasks
• Balance and stability
• Posture and lifting mechanics
Think of your core as the central link between your upper and lower body. When it's strong, everything else gets stronger.
3. Faster Progress in All Movements
Want to squat better? Run faster? Lift heavier? Hit harder?
Start with your core.
A strong core improves how efficiently your body transfers force, which leads to more power, better stability, and noticeable progress in nearly every exercise.
4. Major Injury Prevention
Your core is your body’s built-in safety mechanism.
Strengthening it helps prevent:
• Strains
• Slips
• Lower-back injuries
• Compensatory movements
• Twisting injuries
• Postural imbalances
Life is unpredictable—your core keeps you ready for the unexpected.
5. Improved Posture
A big contributor here is the multifidus, one of the most important spinal stabilizers.
A weak multifidus = slouching, back pain, stiffness.
A strong one = upright posture with ease.
Better posture also improves mood, confidence, energy, and long-term joint health.
6. Less Back Pain
Back pain often comes from imbalances around the spine. Strengthening your core realigns your muscular system, reduces pressure on the nerves, and supports your natural curvature—relieving or preventing pain entirely.
7. Better Balance & Stability
Your core is your balance center. A strong core keeps you stable during athletic movements and everyday tasks—walking on uneven ground, catching yourself if you slip, or reacting quickly without injury.
Why Seated Deadlifts & Resisted Crunches Are the Stars
These exercises target both sides of the core belt—the abdominals and the lower back—giving you a complete strength foundation in two simple, highly effective moves.
They:
✔ Strengthen deep stabilizing muscles
✔ Improve posture
✔ Protect your spine
✔ Build functional strength
✔ Enhance daily performance
✔ Support longevity
They are simple, effective, time-efficient, and perfect for home training.
Conclusion
Your core supports every movement you perform. Strengthening it not only enhances performance but also improves longevity, posture, stability, confidence, and overall quality of life.
That’s why seated deadlifts and resisted crunches rank at the top of the Bullworker Hierarchy of Exercises—they deliver foundational strength with incredible efficiency.
If you enjoyed this article, share it with someone who could benefit—and as always, feel free to reach out with any questions. Your success is our mission. Keep Charging!
