Do you think you could effectively shoot a cannonball from a canoe? Core training is much the same concept and this metaphor has long been used to describe the importance of training the core. How can we expect to deliver maximal force in any sport or exercise if we are not properly stabilized to deliver that movement. We need to be stable before we can move effectively and with power.
What is the core? Without getting into too much detail, the National Academy of Sports Medicine describes the core as simply "where your centre of gravity is located". It is where movement begins and is made up of a variety of stablizing muscles. Core strength allows your kinetic chain (the synchronization of all muscles, nerves and bones) to work together. You need the cannon and canoe to work in synchronization to shoot that cannonball far. If your "core" is not functioning correctly, this chain will be disturbed.
What is proper functioning of the core? This simply means that our deeper muscles (our core muscles - TA, Diaphraghm etc) are working together in unison with our "bigger muscles" (glutes etc). If these two systems are not working properly together, compensation and muscle imbalances will occur - meaning less power in the short term, and muscle imbalances and injury in the long run.
So how do you effectively train the core? Before deciding to just do any exercises labelled as a core exercise a person should understand the different components of core control and the core continuum.
1. At the lowest level a person should be able to use their diaphrahm to breathe correctly, isolate other deep stabilizing muscles, and have the ability to keep a neutral pelvis and spine in low level exercises such as kneeling floor planks or bridges.
2. The next step is to work on your specific weak links (this gets complicated but relates to a persons ability to prevent movement of the spine when force is applied - such as doing swiss ball rotations or landmines). For instance, if you cant keep a neutral spine during a front plank, thinking you can do this when doing a back squat = injury.
3. Next comes putting it all together. Integrating this stability means linking this ability to stabilize your spine with your core muscles, and matching this together with your movement system. This is the part where you put the cannon on the canoe. It can take the form of exercise in which your stability, core muscles and movement system is challenged simultaneously. For example, during the split squat, the body is forced to resist movement in a multitude of planes, as well as execute correct breathing technique, while the leg muscles (among others) are responsible for moving the weight. In this way they work together to finish the lift.
This is why doing big compound lifts can also be considered training the core. However, it is important to recognise that a person should have the ability to isolate the deep stabilizing muscles - without initial core strength, no integration can occur, and injury and compensations will develop, not to mention much less power output.
Written by Mark Baskin
Mark operates his own personal training business out of Dover
Heights and preaches a similar training philosophy to ours. Mark has an
undefeated MMA record of 3-0, has his Cert III and IV in fitness and is
studying Exercise Science at UTS.
