 What's up you HP labs Goku flex here and in today's video we're gonna be talking about how to strengthen your core Get them strong abs a strong base without doing any direct ab work. So no sit-ups. None of that So let's get into it So a problem I see with a lot of lifters in the gym is that they're worried so much about the mind muscle connection Which is very important by the way But they are so worried about that mind muscle connection that they totally forget to engage your abs and their core Meaning in a bench press so many people are so focused on contracting their chest that they forget to put their shoulders in a Healthy position they forget to engage your abs squeeze the glutes engage your legs into the lift So first off is pull ups a problem that I see a lot of people do is they Hyper extend their lower back too much when doing their pull ups They pull their chest to the bar, which yes is correct But they hyper extend their lower back too much and put a lot of pressure on their lower back Pull your ribcage down squeeze your abs and squeeze your glutes What you'll notice is it'll bring your bring your posture in line and everything will feel like one Solid piece instead of you're just pulling with your lats and hyper extending your back So this is a hyper extended pull up This is what I don't want you guys to do What I instead what I want you to do is engage your abs squeeze the glutes come here and see how my legs Have to swing in front of me to keep everything in line Understand because when you pull up you're pulling your chest and your body this way You're pulling your body forward in order to keep your posture in line The rest of your body has to come forward if not you're putting a lot of pressure on your lower back So next exercise is a spirit bomb aka overhead press now People do the exact same problem meaning they hyper extend their lower back on this exercise so when they push they pull their They stick their stomach out as far as possible and they put a lot of pressure on their lower back And then they wake up the next morning why wondering why they hit arms yet their lower back is sore So this is what I want you guys to do upon beginning the lift squeeze your legs squeeze your glutes and tuck your abs remember your starting position is Probably the most important part of any lift if your starting position is bad Your ending position is going to be even worse. So make sure that your starting position is good. I'm going to come out here Carry the bar out. Okay, so this is wrong right here. This is what a lot of people do. You start in this bad position hyper extending their lower back My legs aren't squeezed my glutes aren't squeezed I feel all the pressure on my lower back just standing here with the bar not even lifting So what I want you guys to do instead is squeeze your abs squeeze your glutes squeeze your legs and Start from there press up At the top crunch down on your abs and finishing this video up Not only is engaging your abs important in the big heavy compound lifts, but also in the little accessory lifts So even in dumbbell curls Instead of paper extending your lower back Creating this anterior pelvic tilt I want you guys to squeeze the glutes engage your abs and every time you curl I want you guys to focus on not only squeezing your bicep, but squeezing your abs at the same time. So I'm crunching down on my obliques Okay, not none of this, okay Instead what I want to see is squeeze your glutes squeeze your abs come here every time you come up exhale squeeze your abs and This goes for all the exercises every time you complete the lift or you're at full Contraction I want you exhaling and squeezing your abs as hard as possible Not only will you get a stronger back during the pull-ups, but your core will get stronger as well And remember that strong core strong glutes strong legs is the foundation of your house And you're only gonna be as strong as that foundation. So I hope you guys enjoyed the video See you guys in the next one. Much of shampton honor. Aloha