Wednesday, January 22, 2014

Attacking The ‘Core’ Issue -- Part I

Ah the core, a major topic of debate for trainers and strength and conditioning coaches alike.
We've been coerced to think that those ‘flat abs’ are your core and that doing 1000 crunches or sit-ups will help you achieve them.

First, Let’s Be Clear About What Exactly The Core Includes

The core or torso is everything from the knees to the shoulders including the abdominal wall, rectus abdominus, internal/external obliques, pelvic floor, and back extensors. Along with additional muscles, it helps to think of the spine, hips, and shoulders as one single unit.

When one part of the body moves, the whole body responds and ground reactive forces are transferred through levers via the torso and back out.

Benefits of Core Training, There’s Lots!

The benefit of core training goes far beyond a nice looking midsection. Strong core muscles are essential for almost everything we do. They help transfer power from the lower to the upper body, keep us upright, and help to improve posture. For you lifters, core training can even help you lift better.  

What The Experts Are Saying!

Those Glutes, They’re Involved Too

Stuart McGill, a professor of spine biomechanics from the University of Waterloo, wants people to also think about, what he coins, ‘gluteal amnesia’. He talks about the fact that a large percentage of people spend their day in a seated position. This places their hip flexors in a constantly shortened position.

McGill goes on to say that your gluteus maximus is your primary hip extensor so if it is inhibited, the hamstring group and adductor magnus then become your primary hip extensor which can lead to overuse injuries overtime.

Because of this, McGill believes that it’s very important to train gluteal activation as part of your warm up. He also believes that people should work to release their hip flexors to address the imbalance.

You Don’t Even Have To Be On The Floor

Head strength and conditioning coach, Todd Wright, for the University of Texas men’s basketball program, preaches Vertical Core Training. None of his clients even touch the floor.

Likewise, Josh Ford (@jcdford), one of the head strength and conditioning coaches at McMaster, thinks in a similar way. He had this to say about Vertical Core Training. “It’s important that we consider the interconnectedness of the human body when thinking about torso training”. “We must seek authentic movement, and particularly with vertical core training, we must ensure our feet are in contact with the ground in order to provide feedback to our pelvis and in turn our rib cage”. “This will allow us to be challenged in a realistic environment”, he adds.

Don’t Forget About The Lumbar Spine

Physical Therapist Shirley Sahrmann adds her two cents about the importance of lumbar spine stability. “The ligaments of the lumbar spine help stabilize the spinal column, playing an important role in resisting the forces associated with flexion, rotation and posterior shear”, Sahrmann says.

We’ll touch more on lumbar spine stability in part II!

So keep on going with that core training and remember that it incorporates more than just your anterior core! 

Want great core training exercises? Stay tuned for Attacking The Core Part II!


  1. Good site with good informative stuffs shared.

    To get assistance from best writing service Click here

  2. The Android Emulator called Bluestacks in order to run Showbox on PC. Showbox Download APK Android App, iPhone & PC You could download the flicks as well as TV programs on your tools.

  3. This application makes you delight in the most effective mobdro pc entertainment on Mobdro APK 2017 totally free download.

  4. Thank you for your post, I look for such article along time. myself very happy to read it because it can give me more insight, thanks.
    geico customer service number
    Dish TV Customer Care

  5. Mobdro Apk
    mobdro app apk
    Thank you for your post, I look for such article along time. myself very happy to read it because it can give me more insight, thanks.

  6. Live NetTV is a streaming app which entertains 800+ Live TV Channels. The list is long where Entertainment, Sports, News, Movies, Music are a few to name.
    live net tv
    live net tv app
    live nettv apk
    livenettv download

  7. من أهم العوامل التي جعلتها تتربع على عرش العديد من منافسيها في مستوى خدمات مكافحة الحشرات والفئران بالرياض ما يلي
    شركة مكافحة حشرات

  8. Good afternoon students! Our editage service care about our customers and want them to be 100% satisfied with our paper writing service. Along with the highest quality of writing, we offer the following benefits for free.

  9. As a matter of fact, this core is maybe the most debated area among strength and conditioning coaches. Squats are usually considered the main culprit for do my coursework online complaints about lower back and spinal problems but there's so much misinformation out there that I figured it was time to provide some solid answers.If you need an idea of some sort or want to know why many people get these kinds of pains from doing squats then read on because as always your participation in the comments section is welcomed. Please share your questions, experiences and ideas in the comment thread!

  10. At the point when down gets wet it bunches together and loses its space, so it performs inadequately at holding in B3 Bomber Sheepskin Women Jacket. Be that as it may, when it's appropriately washed and dried, down will cushion up very much like new and protect your body much better. Furthermore, it is really simple to wash a down coat.

  11. Attacking Core Issue Part I is a powerful exploration of tackling fundamental challenges. With insightful strategies and practical advice, it equips individuals with tools to confront and overcome their core issues. how to change samsung smart tv region This series promises a transformative journey towards personal growth and attack.

  12. This insightful piece delves into the heart of the matter, skillfully addressing the core issues at play. The author's analysis is both thorough and thought-provoking, providing readers with a comprehensive understanding of the subject. The well-researched content is presented in a clear and engaging manner, making it accessible even to those less familiar with the topic. I look forward to the upcoming parts of this series, anticipating a continued exploration of the complexities surrounding the 'core' issue. The author's unique perspective and adept storytelling make this a must-read for anyone seeking a deeper insight into the subject matter. Most students are drawn to these types of articles and information, but they are unable to prepare for their exams, If you have been struggling with your exams and want assistance, students can pay for ged without taking test and get higher grades on their examinations by providing them with the best available resources, including quality academic services.

  13. As a dietitian, I advise caution when considering Fadogia Agrestis Extract as a supplement. While it is promoted for various health benefits, including potential testosterone-boosting effects, scientific research on its safety and efficacy is limited. It's crucial to consult with a healthcare professional before adding any new supplement to your routine, as individual responses can vary, and interactions with medications or existing health conditions are possible. Always prioritize a balanced diet and healthy lifestyle practices for overall well-being.