What's the deal with Core training?

Core training is very important. No matter which trainer you decide to hire, every one of them will tell you it's important to train your core. But every one has different methods to train your core. The bad trainers will just give you a variation of some sort of sit-up while tossing a medicine ball around (not exactly a bad exercise if you use a full range of motion at the hip, but I usually see a shortened range via a V sit). They throw in a couple of "core exercises" at the end of your workout that works your abs.

Is this what core strength really is and is this the most effective way to train the "core"? To find the answer to this, we must start with a definition as with anything we attempt to answer. The definition of core strength/stability according to someone with ample knowledge of exercise physiology is: the ability to maintain a rigid mid-line (spine) through functional movement.

If you were to do the most basic exercise, say a squat, but you cant' keep your hip anteriorly tilted through the full range, that's your core not being able to do the work. In other words, if you round your lower back or unable to keep your low back flat during a squat, your core strength is the limiting factor.

Sure, a lot of core strength is required to lie flat on an exercise ball with your feet hooked on something straight out in front of you and holding a medicine ball overhead so that you're perfectly horizontal. But alas, there's nothing functional to that. Now unless, that sort of strength can translate well into maintaining a rigid spine or midline through a functional exercise like a push-up, squat, or deadlift, then, you would have core strength.

So what's the best way to train the core? Don't just add a bunch of sit-ups and crunches at the end of your workout, especially if you don't have full extension of the hips at the bottom position. Everything you do should involve the core. I have most of my clients perform exercises on their feet. For example, I could have someone do a seated shoulder press but this de-activates the core since you're sitting down. Or having the do a standing overhead press, which is a lot better because now they engage the core, trying to keep a rigid midline while pressing a weight overhead. Besides, it's more functional, when would you ever sit down to lift a heavy box to the top shelf?

So the next time, you prescribe exercise, ask if it's functional because if it is, it usually involves the core. What's the best exercise for core strength you ask? The overhead squat. Watch the vid, I dare you to tell me she doesn't have the capacity to maintain a rigid core/midline.

Buy-in

• Dislocates, rotational dislocates
• walking lunge hamstring stretch

WOD 26Aug09:

For Time
30 Back Squats (M: 105# W: 45#)
10 Push Jerks
30 Front Squats
10 SDHP

Cash out
Accumulate 1:00 in an L-hang position