The new rules of Core Training

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"The idea of core strengthening is to 

build a shield to protect our lower spine."

I had a team meeting with our fitness coaches and the main topic of conversation was “core training”.  I wanted to challenge the thought of how we work the core and what would be the best exercises to increase core function.  I first wanted to talk about the function of our entire torso region.  This area of the body basically connects our upper body to our lower body.  Everything from our shoulders to our hips can be associated to our “core”.  Don’t just think abdominals.  Many people view the “6-pack” as the core but true core anatomy is the deepest layer of the human body.  In fact, the major core musculature will never be seen in a mirror.  The diaphragm (breathing muscle), pelvic floor (all of the muscles associated with the pelvis), transverse abdominals (internal weight belt) and the small spinal muscles known as the multifidis represents the inner core. 

Once we were on the same page regarding anatomy, then it was time to talk function.  What is the role of the core?  I began answering this question with a concept known as “shield training”.  To me, the idea of core strengthening is to build a shield to protect our lower spine.   

Let me explain.  The 5 lumbar vertebrae are very susceptible to various injuries.  Stenosis, sciatica, bulging discs, herniated discs and disc degeneration can all derive from poor core function.  When the muscles that surround these 5 lumbar discs are weak, unstable and are in poor positions, the low back becomes the main culprit, which can cause pretty serious pain.  Individuals that sit most of their day are more susceptible to low back problems due to the poor posture they are reinforcing on a daily basis. 

Look what happens to the low spine when posture is compensated.

Probably the worse position we can be in during the day. 

Traditional exercises like crunches, sit-ups, Russian twists and leg raises may not be the best exercises to create true function at the core.  In fact, repetitive crunching and twisting has been shown to put tremendous stress on the lumbar spine. 

I then started talking about surrounding areas to the torso.  “Core” training is also about creating good function in our hips, glutes, mid-spine and shoulders.  We need mobility in our hips and mobility in our mid-spine so that we can stay stable in our low spine.  Think about a golfer who has poor shoulder and hip rotation.  The low spine becomes the prime mover for the golf swing and this quickly can cause injury and pain.  The golf swing can generate tremendous force.  If this individual is not functioning correctly, this can have the low back screaming.  This concept can relate to basically all human movements.  The hips should be the power source so that the low spine can remain stable.  

                                 The Joint by Joint approach is a system that creates joint function.  If the hips and thoracic                                                spine are not mobile, the low spine will take the movement, thus causing pain. 

Ok, so now that we understand a little more about this “shield” idea, what exercises are best to help us improve our core function?  Let’s start with the hips.  We need hip mobility drills to improve or maintain our hip range of motion.  Remember, if our hips are stiff, the low back is likely to take the unwanted movement.  Bodyweight deep squats, leg swings, bodyweight split squats, bodyweight single leg deadlifts, hip lifts and side lunges can all assist in hip mobility. 

To improve lumbar stability, in my opinion, stay away from those mentioned traditional exercises above.

Start implementing:

Farmer Walks: grab 2 dumbbells or kettlebells and walk for 25-40 yards.  Stay “tall and tight”.   

Suitcase walks: same as Farmer Walks but with just 1 dumbbell or kettlebell. 

Birddog: Go to your hands and knees on the ground.  Without any torso movement, push out and extend your right leg to the wall behind you and extend your left arm to the wall in front of your.  Perform 10 repetitions then switch sides.  Maintain good stability in your low spine area.  

Planks/Side planks: Most people have seen these movements but do not perform them correctly.  You should have good posture and portray a rigid body.  No need to hold more than 30 seconds. 

Correct form.  Notice the rigid and aligned body.

Incorrect form.

Shoulder Touches: Get into a perfect push-up position.  Widen your feet and have your left hand touch your right shoulder.  Do the opposite side and perform 20 total repetitions.  Do not let your hips move side to side.  This will teach rotational stability.  

 

Start adding these exercises to your workouts and you will see a change in your core strength.   Of course, there are many exercises to choose from.  But the idea is to rethink what we know about training the core and dive a little deeper (no pun intended) into the true function. 

Oh by the way, if you do want to see a “6-pack”, that is a nutrition thing.  You get strong in the gym and lean in the kitchen.  You can do all of the “core training” you want but if you are not eating the right foods, you will not change your waistline.