Since it's rise to fame, the concept of the posterior chain has dominated the fitness industry.

Emphasizing the posterior chain has been heralded as the cure for everything from athletes to powerlifters to lazy dogs.

I have an inadequate posterior chain to perform the task of ball retrieval.

I'm not here to undermine these muscles, but I would like to draw attention to another critically important muscle, the red-headed step-child of the core... THE OBLIQUES

Striking resemblance?

When people talk about weaknesses hammies, glutes and lats get thrown around endlessly and for good reason, but nobody says "Yo man your obliques aren't cutting it." Despite this, if you like most people, chances are you selling your lifts short and may be increasing your risk of injury. The obliques primary role is anti-(lateral) flexion and anti-rotation. Protect your QL [Simmons Quote] The following are exercises and progressions are aimed to bring up those oh so neglected side abs up to par. Even if you're on top of your game and train your obliques, there may be some new variations for you below. [Insert Videos] Reverse Crunch and Hanging Leg-Raise Progressions. These are pretty well known, but the real key to these is focusing on the position of the pelvis and emphasizing posterior-tilt to create the motion. Although these don't fall neatly into either role of the obliques stated above, they hit the obliques quite hard.

The traditional side plank is a great exercise, but it is often neglected because it isn't "sexy" and may provide a limited training-effect for most atheletes. Instead of dropping the exercise, work up to more challenging progressions. Emphasize keeping hips, shoulders and knees in alignment and having everthing stacked as opposed to sagging and swaying. Side Plank (leg raise)/ side plank row /side plank press

Suitcase dead, carry hold, bottom up carry. Windmill/TGU Contralaterl lifts With all of these the goal is the same; resist movement through the trunk, keep the spine in aligment and generate the movement through the hips. A tip for the suitcase movements is too slightly overcompensate. Chances are even if you think your spine is neutral, you are in fact leaning toward the weight.

Single arm presses and rows

Anti-rotation movements include pallof variations that are often done using cables, but can easily be mimmicked using bands.

Pavel grappler

Here is a sample full-body workout that emphasizes the obliques:

1A. FS 4x4-6 1B. HLR 4x5 1C. KB Swings 4x6

2A. Single Arm Ov. Press 4x6-8 2B. Db Row 4x6-8

3A. GHR/Back Ext. 3x8 3B. Side plank variation 3x10

4a. Suitcase walk or Bottom up carry 4x30 yds 4b. Heel touch stepup* 4 x 8/side

*Emphasis proper alignment of the hips (no sagging to one side) and keep the knee from collapsing in when performing this exercise.