3 Core Training Exercises We Use with Our Cedar Park & Leander Athletes

At Barbell Coalition, we don’t just train abs—we train athletes. That means using core exercises that actually carry over to sport performance.

Whether we're talking about training a swimmer from Cedar Park High, a baseball player from Rouse, or a multi-sport athlete from Leander, the goal stays the same: build a strong, resilient core that helps you move better, hit harder, and stay injury-free.

Here are three core movements we consistently use with our athletes to build functional strength from the inside out:

Ab Wheel Rollouts

Rollouts crush the anterior core—especially the deep stabilizers—while forcing the athlete to maintain full-body tension.

It’s one of the best bang-for-your-buck movements to teach bracing and spine control.

If your athlete can’t maintain core tension under load, it shows up in every sprint, jump, and throw. Rollouts build the kind of midline strength that supports high-level movement.

Med Ball Slams – Forward & Rotational

Core training isn’t just about resisting movement—it’s also about creating explosive power. Med ball slams let our athletes develop total-body power while connecting the hips and torso.

We program forward slams for total-body force and rotational slams to build transverse plane power. That means more carryover to throwing, swinging, and cutting.

Rotational athletes—baseball, softball, golf, lacrosse—get huge benefits here. Even swimmers benefit from the power and coordination gained through rotational slams.

Cable Chops & Lifts

These movements train the core to transfer force between the lower and upper body while resisting unwanted movement. It’s anti-rotation, rotation, and stabilization all in one.

We start with light resistance and emphasize control and intent—especially through the hips and midline.

We use both tall-kneeling and half-kneeling positions to isolate the core and limit compensation.

From golfers and quarterbacks to volleyball players and swimmers—cable chops and lifts help athletes move with more power and control through their trunk.

Our Training Takes Cedar Park & Leander Athletes to the Next Level

We don’t waste time on fluff exercises. The core work we do at Barbell Coalition is built for performance—and it’s a key reason our athletes keep showing up stronger and more prepared for their sport.

If you’re a parent in the Cedar Park or Leander area and want a strength & conditioning program that trains your child smarter, not just harder, we’d love to meet you.

Click here to book your free consultation and tour of the gym.