The Best Strength Training Exercises for Injury Prevention

Lauren came to me with elite-level endurance, a killer squat, and a calendar packed with races and CrossFit comps. On paper? She was dialed in.

But every few weeks, something would go off: a tweak in her back, a tight hip, a weird shoulder pinch.

It wasn’t her training volume. It wasn’t recovery. And it definitely wasn’t effort.

Here’s what we discovered: Lauren wasn’t weak—but her core wasn’t doing its job.

Not the six-pack. Not the crunch muscles. I’m talking about her deep, stabilizing system—the stuff beneath the abs. Think diaphragm, pelvic floor, transverse abdominis, multifidus. The muscles that whisper, not shout. The ones that hold the whole show together.

When that system underperforms? Other muscles step in to do jobs they weren’t built for. That’s how you get cranky low backs, overloaded hips, or constantly tight hamstrings.

We didn’t just do more planks. We rebuilt how her core connected with movement.

Here’s what we focused on:

1. Breathwork + 360° Core Activation

We started with breathing. Yes—breathing. Diaphragmatic breath creates intra-abdominal pressure, which is your body’s version of a seatbelt.
Research published in the Journal of Orthopaedic & Sports Physical Therapy shows that proper breath mechanics improve spinal stability and reduce injury risk in active populations. 1

2. Anti-Movement Core Drills

Think dead bugs, bird dogs, and Pallof presses. These teach your core to resist movement—essential for joint protection under load and in sport.
It's not about bending better. It's about bracing smarter.

3. Dynamic Stability Under Load

We progressed to loaded carries, Turkish get-ups, and single-leg work. These mimic real-world challenges where the core has to fire reflexively, not just on a mat.

Within a month, Lauren stopped feeling “off.” She told me,
"I didn’t even realize how much tension I was holding until it wasn’t there anymore."

Here’s the deal: core strength isn’t about having visible abs. It’s about having a nervous system that feels safe when you move. When your deep core activates before your limbs do, everything else becomes easier—and safer.

If you want a visual on what your core is supposed to be doing for you, watch this video!

The truth? Most people don’t need more strength. They need better coordination. Your core is less about power and more about timing. And if it’s not working with the rest of your body, everything else ends up working overtime.

Not sure if your core is helping or hurting?
Send me a message! —I’ll help you figure it out.

References:

• Kolar et al. (2012). JOSPT: “Diaphragm Function and Core Stability in Athletic Populations”