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CORE – Strength and Stability

Increased core stability prevents potential injuries. And you’ll manage to improve in all strength exercises as well.

APPLES HAVE CORES, TREES HAVE TRUNKS

It’s the middle, it connecrs the top to the bottom and it is hugly important, the core and as we’ll also address it, the mid-line.

WHAT IS IT?

Let’s begin by recognizing what the core is. The Six Pack! Most definitely not, however, it is a part of the midline.
The bodybuilders among us may address it in isolated areas, while the lifters, the heavy and the functional athletes will rather see lines of power transfer and areas of tension building for stabilization.

It is in the middle, on the front on the sides and the back, the core connects the tips of your toes all the way to the tips of our fingers. Fascia muscles bone, all working together taking part in almost every movement of your body.

For visualization think of the muscles you see on the surface, for example, the rectus abdominis (aka the six-pack aka the abs) connecting the abdomen to the ribs, then consider the lats embracing from the upper back (influencing the shoulders) all the way down the lower back. Just to name a few.

And now consider following, you have muscles in multiple layers. Layers underneath connecting your core to the arms and legs.
It all works together.

Squeezing the glutes stabilises the lower back and protects the spine.

Or another example, when stretching your back, try bringing your chin onto your chest, some of us will feel the stretch all along the spine, some even all the way down their calves.
The core unites your body by transferring power from A to B and holding it together.

STRENGTH AND STABILITY IN MOVEMENT

In training, it is fundamental to move well and with good form. Bad movement is a quick way to injury.

A common area of injury is the back, most of us will have already heard about such cases and what sort of pain and work takes place until it is cured.
One can hurt their back in movements with or without weights. Here are some examples where a relaxed core during exercise will hurt the spine badly: Back Squats, DeadLifts, Jerks, Heavy Lunges, Kipping PullUps, HandStand PushUps, PushUps, Burpees, HandStand Walk, Tire Flips.

Without core tension the weight can bend the spine into places it is not meant to be. And power transfer of such kind can not be good for anybody.

Bottom line, keep the core always in focus, stability enables us execution of movements.
When Squatting, the strength of your legs get to the bar through the core, when pushing weights into overhead, once more, somehow power needs to find its way to the legs to the floor, and it is through the core. Think even Gymnasts, who are known for in proportion to their upper body relatively weak legs, they also develop trunks to transmit the impulse the swing from hips to arms and from arms to hips.

TRAINING CORE STABILITY

As always… Many ways of doing it! Whether direct or indirect, it is certain that one style only won’t be enough, won’t be useful on its own.

Isolated movements are useful to target specific groups. You get a better awareness of where they are and develop some strength in mowing them.

Static holds (isometric exercise) are useful in learning to build and maintain tension for stability in whichever position you end up being in.

And of course dynamic movements. Here you perform complex movements like Overhead Squats, double KettleBell Front Squats, Dips and so on. The core has to work in keeping it all together, balanced with good form of movement, while also working and moving.

EXERCISE SUGGESTIONS AND INSPIRATION TO IMPROVE CORE STABILITY

Below are listed few example exercises and workouts.

Be creative in your exercise choices and integrate a varied core workout into your workouts.

TABATA: 8 rounds of 20 sec. each. Load + 10 sec. Rest, max. 4 reps

WORKOUT 1WORKOUT 2WORKOUT 3
1. Mountain Climbers
2. Push-Up Hold + Shoulder Taps
1. Russian Twists
2. Flutter Kicks
1. Hollow Hold
2. Arch Hold
1. Plank Hold Right Arm
2. Plank Hold Left Arm
1. V-Ups
3. Pike Raises
1. Hanging L-Sit
2. Knees to Elbows
1. Pall of Press
2. Lat Push Down
3. Face Pull Right Arm
4. Face Pull Left Arm
1. Hollow Hold
2. Hollow Rock
3. Arch Hold
4. Arch Rock
1. Sit-Ups
2. Plank Hold
3. Reverse Snow Angels
4. Windshield Wipers

These are just a few examples, try them out, create your own workout, get creative.

Regardless of your performance level, the exercises are scalable.

Specific movements to strengthen core stability. Perform each exercise in 5×5 sets or vary the number of repetitions depending on whether you want to train more strength or endurance.

  • BarBell RollOuts: Up to the toes, to the knees or to full extension
  • Toes to Bar: Extended or bent, knees at elbow level, knees fully extended or bent.
  • Russian Twists: Vary the weight and also the speed
  • Back extensions: Either on the floor or on the GHD, you can do them with or without weights.
  • Bent Over Rows: With dumbbells, kettlebells, barbell, double-sided or single.

Dynamic exercises, here the entire body is stressed and core stability plays a crucial role:

  • Sandbag/Atlas Stone Squats: Press the sandbag to your chest while keeping your upper body upright.
  • Front Squats: With dumbbells, kettlebells or barbells
  • Overhead Squats: With weight plates or kettlebells
  • Carries: Farmers Rack with Kettlebells, Sandbag, Yoke
  • Sled Push: For optimal power transfer from the legs to the sled, torso stability is crucial here as well.

GET THE BEST OUT OF YOUR CORE!

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