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How Throwers Should Build Core Strength

Every thrower knows that having a strong core is essential to throwing far. The abs, obliques, and erector spinae muscles bridge the lower and upper body to help transfer force from the ground, through the body, into the implement. If the core is weak, the thrower will lose tightness in their body posture in the ring and "leak" energy from the throw. But how should throwers actually train their core?


Keep reading to find out our 4 primary types of core exercises that you need to train to not only avoid losing energy but add power to your throws!


Linear Isolation

Although the throws largely utilize rotational movements, training linear exercises are essential to building raw strength in the core. They are great for young throwers to build foundational strength in their core, and good for elite throwers to be able to apply more power to movements.


Linear isolation exercises should not only activate the core throughout the movement but control the movement of their body simultaneously.

  • V Ups



  • Hanging Knee Raises

  • Ab Roller


Rotational Isolation

Isolation core exercises directly target the core muscles to build strength. These are the types of exercises you'll come away feeling sore specifically in your abs or your obliques. They help the thrower absorb rotational energy to help prevent overuse injury in the throws and also enable the reuse of that stored energy.


Good rotational isolation exercises require the thrower to decelerate or slow down with their core and then immediately accelerate the object or body part again.