Many current training programs have evolved to emphasize strengthening muscles of the core, that is, muscles of the trunk and pelvis. Core training, especially for rock climbers, should be specific to the required skills; maintaining body tension from your fingers to your toes – not rectus abdominal flexion!

I define core strength as the ability to attain and maintain proper alignments of proximal body parts (torso) during movement, in order to heighten the efficiency of distal body parts (arms and legs). The musculoskeletal system works as a system of levers, therefore the fulcrums of these lever systems must be stabilized for proper force generation.

The core musculature includes the muscles of the trunk and pelvis that are responsible for maintaining the stability of the spine and pelvis and are critical for the transfer of energy from large to small body parts while moving from hold to hold. Theoretically, core strength training will lead to greater maximal power yet more efficient use of the muscles of the shoulders, arms, and legs, better body balance, and a lower risk of injury. Although the core muscles can be strengthened with traditional weight-training exercises, conditioning exercises should eventually mimic the dynamic movements of climbing.

Generally, all training is sequenced from simple to complex, with increasing intensity over the course of the preparatory training period, and core strength training is no different. Exercises are varied to change demand, produce better adaptation, prevent staleness, and prevent injuries. Sequentially, I try to strengthen a muscle group in a general way, and then train it with advanced stabilization exercises, and then train it to withstand rotational forces, then, train it to operate functionally under load. Core strength erosion often masquerades as postural and technical problems.

The Core can be thought of as two units functioning in concert. The spinal stability core muscles are concerned with providing joint stiffness and segmental stability along the vertebral column. They work for extended periods of time at low levels of maximal contraction. The superficial core musculature, while very well oriented for moving the body, are also very important to stability, often serving to protect the spinal stability core muscles, spinal ligaments and joints from damaging overload. Core training, especially for rock climbers, should be specific to the required skills; maintaining body tension from your fingers to your toes. In review, these spinal stability and superficial core muscle groups include the abdominals, hip musculature, and spinal musculature.

As stated in the previous section, I define core strength as the ability to attain and maintain proper alignments of proximal body parts (torso) during movement, in order to heighten the efficiency of distal body parts (arms and legs). The musculoskeletal system works as a system of levers, therefore the fulcrums of these lever systems must be stabilized for proper force generation. As the spinal stability core and superficial core contract, it creates both force and stiffness. Force creates joint torque to support postures and create movement. It depends on the intensity of the force and its relative magnitude relative to all other muscle forces acting at the joint. Core stiffness is also improved by positional techniques of the body segment linkage where one segment can be stiffened against another – for example stiffening an arm against the torso.
 
Keys to successful core strengthening programs include selecting sport-specific exercises that overload both anterior and posterior muscles of the trunk and pelvis and emphasize movement.