How to Create a Rock Solid Core

By: Becky Parr

Having a strong spine is critical for injury prevention. When the trunk is stabilized appropriately, the arms and legs can contract more forcefully. This is good news for you weightlifters and runners! So why can’t we work the core like we would work the biceps, by doing sit-ups and crunches? Extensive research has shown that exercises that repeatedly force the spine into excessive flexion (forward bending) like crunches, beat up the vertebral discs and joints in the spine. Extension (backward bending) isn’t much better. In fact, core muscles protect your spine from shear forces incurred during these types of movements. So how can we get stronger without hurting ourselves? The key is anti-movements: anti-rotation, anti-flexion, and anti-side bending. Not only do you have to have the mobility to perform these actions, you need the STABILITY to resist a pull in these directions too. Here are some examples:

Anti-Side bending: Suitcase Deadlift & Carry. Select a free weight that is difficult to hold and place it on the ground. Perform a deadlift and pick up the weight. Hold it at arms length at your side. Contract your abdominal muscles, making sure your spine is in neutral and not bent. Walk maintaining a neutral spine without leaning. Switch sides to work the opposite side

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Anti-Extension: Plank. While lying face down, lift your body up on your elbows and toes. Try and maintain a straight spine. Do not allow your hips or pelvis on either side to drop. Maintain pelvic neutral position the entire time. Focus on pulling your belly in towards your spine. Shorter hold times with good mechanics are much better than prolonged holds.

Anti-Rotation: Resisted Press Out. Stand perpendicular to cable source, with cable tension, holding handle to the center-line of the body near abdomen. Side step until you feel the tension of the band or cable. Slowly press your arms straight forward then with count pull them back to your chest. Attempt to keep your arms perpendicular to the pull of the band, do not let the band rotate you. Switch sides to work the opposite side.