Often when one asks about core strength, they are likely to get a flash of someone abdominal muscles (AKA “six-pack”). Having a six-pack is great for the beach, but other than that (and, of course, competition for physique athletes and bodybuilders) they are meaningless to athletic performance. Core strength is more than doing sit-ups and crunches. Core strength is essential for stability it producing force and for agility. This core strength should be trained to stabilize and accelerate/decelerate in multiple directions. Fortunately, this does not require hours of exercise dedicated to the core.
Planks are a great beginner exercise for the core, but, in my opinion, they are over-emphasized. Once one can hold a good plank position for a minute or more, the productivity of the exercise begins to diminish. Sure that are countless variations, but at some point the plank because useless. The same effect can be had by stabilizing the spine for heavy lifts (e.g., the “basic 5”—squat, deadlift, bench, row, and press). As these exercises are progressively overloaded, so, too, are the core stabilizers—especially, when proper technique is emphasized and belts are used only for near maximal lifts. Pushups are also a great “variation” of the plank.
Another great beginner exercise is the Pallof press. This is performed standing, feet hip-width apart and knees slightly bent, parallel to a cable machine or using elastic resistance (e.g., a band or tube) and holding the handle or band in both hands. The handle is brought to the center of the chest and pressed out, extending the arms fully, resisting the tendency to lean toward the cable. The hands are returned to the chest, and the movement is repeated for 8 to 12 reps on each side. The works the anti-rotational aspect of the core stabilization.
Beyond stabilization, the core muscles are the muscles that allow one to change direction quickly and accurately—and forcefully. Is involves cycles of acceleration and deceleration both linearly and rotationally. Thus, explosive multi-directional throws (e.g., medicine ball throws) are effective, but they have less effect on agility. My preferred tool for core exercise is the Bulgarian bag. These are well-designed (with wrestlers in mind) for a wide variety of movements and allow much creativity. As a basic core workout, I use what I call the “core-550”. This is a series of 5 sets of 10 hip thrusts (think kettlebell swing), 10 side throws left, 10 side throws right, 10 spins left, and 10 spins right. There are plenty of variations off of these, but these are a good beginner to intermediate workout. Similarly, one can use a sandbag or medicine ball (though the Bulgarian bag is ideally designed for these movements). Depending on the rest between super sets (ideally, less than 1 minute), this workout should take between 8 and 10 minutes. Beginners can start with fewer repetitions and sets and progress to the “550”.
The core is important. It shouldn’t be neglected. As well, it should be trained properly.
Be your best today; be better tomorrow.
Carpe momento!