Core Training
April 7th 2007 14:18
Has core strength, do you?
The term "training the core" seems to be in the midst of its 15 minutes of fame. I have heard athletes from several sports assert that they are either training the core or about to embark on it in the near future. I truly am not sure what the term means. In the postmodern spirit of the blog,nevertheless, I am going to launch into my interpretation of this nouveau grail of the fitness world.
To me the core is a reference the axis of muscles that surround a point slightly below the navel. This means the abdominal structure and the hips, bringing along the lower back and intercostal regions. There is practically no athletic activity that does not involve this area. It is the essence of Tiger Woods power off the tee and the dramatic power of his friend Roger Federer on the tennis court. The core is thus those muscles that involve the powerful rotation of the upper body, the ability to rigidly maintain upright posture, and the momentum generation from the hips that drives a golf ball or propels that scrum in rugby.
How would one train the core? The weight room is overflowing with equipment to strength these muscles. In fact, it seems impossible to me to envision weigh training of any seriousness that would not heavily impact the "core." I have a few that I would suggest that might not be a part of a beginner workout,but might advisable to undertake.
The movements of Olympic and power lifting will serve well to empower the core. The Olympic snatch, where a barbell is brought from the floor over the head, is a superb conditioner of the hips- to create momentum- and the abs-to stabilize the torso. The dead lift is a serious stimulator of the hips, back, and abs in their stabilizing function. Yes, the NMF all-time number one exercise-the squat- and its imitator-the leg press- are unmistakable builders of abdominal and hip strength as well as demanding that the back and spine adapt to their heavy loads. If you do the above exercises in any combination, you will be core training.
I would add to the above any kind of standing twists that you wish. Place a bar behind your neck and begin to twist back and forth. Follow that by twisting to the limit and then bending so that your elbow is trying to touch your hip bone. Another great core and intercostal(side) builder involves taking a broom stick, bending over at the waist and twisting. I remember the great Lee Haney advocating this. He had core; did he not, oldsters? Simple side bends with dumbbells will thicken and increase the flexibility of the side muscles. The old fashioned "good mornings," which are done by bending at the waist with a barbell behind the neck, is a oldy but core goody.
Realize that if you are serious abdominal trainer, you are doing alot for the core already. Adding the twisting movements will augment this base. Again, anyone who is serious in the gym is a core trainer de facto. Especially if he does the king of the exercises-the squat. (Got to get that in.) Your servant,as always.
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