With apologies to any 90s hip-hop and R&B fans, today’s exercise has nothing to do with Aaliyah’s hit “Rock the Boat.”
OMG – such a classic song.
I listen to this song – as well as other songs from all her albums (Age Ain’t Nothing But a Number, One in a Million, Aaliyah) – and can’t help but wonder “what might have been?” if she hadn’t died so tragically back in 2001 in an airplane crash.1
Alrighty then, lets move away from the somber tone shall we?
I’ve got a quick-n-dirty exercise for you to try this week.
Rock the Boat
Who Did I Steal it From: Surprisingly, not Ben Bruno (the landmine Jedi that he is).
Last week, before heading to NY, I stopped by Mike Reinold’s place, Champion Physical Therapy & Performance (in Waltham, MA), to film a few podcasts and to get a quick lift. Strength coach Rob Sutton showed me this bad boy, and I really liked it.
Outside of that, it’s an excellent drill that trains the abdominals (core) in a more “functional” manner. I.e., anti-extension, not to mention there’s a high degree of resisting rotation (loop stress) as you, you know, “rock the boat” moving the barbell from side-to-side.
Key Coaching Cues: This is a self-limiting exercise in that the ROM used by each individual is going to be determined by his or her’s ability level. The idea, however, is to “lock” things down and place a premium on lumbo-pelvic-hip control (no excessive lumbar flexion or extension).
Foot width will vary (closer together = harder).
Shoot for 5-8 repetitions per side. But you could also make this a timed event, say, 15-20s, working up to 30-40s.
Note From TG: Today’s guest post comes courtesy of Long Island based personal trainer and coach, Chris Cooper. I had the pleasure of meeting Chris in person a few weeks ago in NYC during the Motivate & Movement LAB hosted by Mark Fisher Fitness.
We discussed training, programming, and, of course, unicorns.3
Enjoy. I think you’ll like this one a lot.
6 Unconventionally Simple Exercises
Simple equals easy, right?
Wrong.
Simple almost rarely means easy. When it comes to exercises, simple just means there is a lot less that can go wrong. Which in most cases leads to a surprisingly difficult yet effective exercise.
One look at the exercises below without experiencing them may lead you to believe they are easy. Test them out for yourself – with proper form and focus – and you will change you opinion instantly.
Last year, while presenting at a personal training conference, I discussed with the attendees the subject of simple exercise selection for their clients. The Pallof press was given as an example as the exercise that appears “simple” however not necessarily easy.
I further explained how countless clients have given me odd looks as I demonstrated and explained it, thinking there is no way it has any effect on their bodies.
Low and behold, they end up shocked by it, exasperated, and boasting about how much they felt it.
Fortunately, there were trainers present who had not been familiar with the Pallof press and thus proved my point, exercises that are “simple” may not be easy to perform. Especially, with the ever changing variations that the Pallof press holds.
Notorious BIG
My programming and exercise selection are notorious for having such exercises…the ones that look clearly simple or as though the client has to do absolutely nothing to complete the task.
That is until the client performs the exercise for themselves.
After finishing the exercise correctly, they are then amazed by the intensity and express that it was the hardest thing they have ever done. Such as the Pallof Press above. Those are incredible moments because you have just taught the client something important about their training:
Not all exercises have to be elaborate or complex.
Simple can get the job done.
Circus Tricks Gone Wild
Many of the exercises that you see being performed in the gym or in workout videos are so complicated and involve many moving parts that it’s hard to know what to concentrate on, let alone the benefit.
Take a look at any ‘Gym fail’ type video, you see people attempting to squat and deadlift on Swiss balls.
It looks as though they were taping a submission for the circus.
Now stop and think, Why?
What training effect are you going to achieve from that? How long did it take to setup that exercise and how many sets did he do that for?
That time and energy could have been used more efficiently and safer by taking a simpler approach to their training, even if it didn’t look as impressive for the internet.
Remember: Simple.
Simple is usually more effective and potentially jaw dropping. A deadlift isn’t complex. It’s simple.
Pick the bar off the floor.
Sure there are subtle nuances to a deadlift that will increase your lift and make it efficient. It boils down to the simple act of picking a bar off the ground.
Listen to Yoda
“Control, control, you must learn control” – Yoda
Maintaining core control in simple movements will carry over into core control in other exercises.
Here are some simple exercises to use in your programming that will leave your clients scratching their heads, wondering what just happened:
1) Elevated Quadruped Hip Extension
Take the quadruped position, elevate one of the knees off the ground as though you’re going to crawl with the other on a yoga block.
Then throw in a hip extension drill on the non-supported leg.
Now you have a great core exercise that forces you to control any side to side hip shift.
Want an even bigger test? Put a ball on your back and don’t let the ball fall.
2) Yoga Block Hip Extension
Lay prone with the knees bent at 90°, place a yoga block between your feet.
Squeeze the block with your feet, then lift towards the ceiling. You should feel your glutes all the way.
This is almost like a reverse hyper extension, with limited range of motion.
3) Ring Hold & Tap
A great drill that teaches how to keep the upper back tight, which will carry over into multiple exercises, like the deadlift, pullups, or front/back levers.
The key to this exercise, besides keeping tension through the lats and upper back, is to actively maintain core stability.
When you release your hand from the ring unilaterally, there will be a shift in your weight, core and glute tension will prevent this.
4) Single Leg Foam Roller Bridges
Similar to a single leg glute bridge, which is another simple option, the glutes need activation for many people.
With one leg bent at 90° and the other extended with the calf on the roller, brace your core and press into the roller to elevate the hips off the ground.
Concentrate on the glute firing, and keep the hips from shifting.
5) Rolling Bug
Credit for this one goes to Perry Nickelston. How often are you rolling on the ground? Or better yet, when was the last time you rolled around on the ground? A long time? I thought so. Give these ago, they are harder than they look. Once again, focus on control throughout the exercise.
6) Torsional Buttressing
This a is (Dr. Stuart) McGill exercise through and through.
It is the epitome of simple, yet such a struggle.
The key, much like the other exercises in this list is maintaining core control and not letting the hips shift.
Notice a trend?
Keep the hips from shifting as most of these are unilateral exercises.
Remember, don’t judge a book by its cover. When it comes to simple exercises, looks can truly be deceiving. Just give any of theses a try and you’ll learn firsthand. Complicated exercises leave room for complications. Keeping things effective and simple.
About the Author
Chris Cooper, NSCA-CPT, LMT is a personal trainer with over 9 years of experience in the fitness profession. He is co-owner of Active Movement & Performance, a training facility on Long Island. In addition to being a trainer, he is also a New York State Licensed Massage Therapist, which has allowed him to blend the two worlds to not only get his clients stronger and in better shape, but to also fix dysfunctions to make them better movers overall. His firm belief in education is manifested as an educator for Fitness Education Institute, presenting at their yearly convention, as well as participating as an expert contributor for watchfit.com.
Regulars to this site are very familiar with the name Mike Robertson. He’s a good friend, but also a coach I respect immensely.
Not only does he produce top-notch athletes who are seemingly bulletproof, but he’s also someone who continuously churns out quality content that helps elevate the strength and conditioning/fitness community.
He also has impeccable taste in old-school hip-hop music.
His latest resource, Complete Core Training, is available starting today. It’s, well, a complete resource on core training. It’s not about six-pack abs or showcasing the latest core exercises that have people balancing on BOSU balls while juggling chainsaws.
It’s a system on how to set people up for success.
Mike was kind enough to take some time to talk some shop and discuss “core training” with me below. Enjoy!
Two Dudes Talking Core Training
TG: Mike, answer this: what in the name of infomercial hell is “the core?” And why should a whole manual be dedicated to it?
MR: Great question – and if someone can tell me, then that would be great….
In all seriousness, the core is literally everything from the feet to the head, because it all ties together, right? But that’s probably not the answer you’re looking for, either.
For our purposes, I define the core as a box:
You’ve got the diaphragm on the top,
The pelvic floor on the bottom,
The abdominals (transverse abdominus, internal obliques, external obliques, and rectus abdominus) on the front,
The IO’s, EO’s4, and quadratus lumborum (QL) on the sides, and
You’ve got the QL, erectors and multifidi on the back.
This is such a tricky answer, though, because no matter how I answer, someone hates me.
But I guess I’m okay with that at this point
TG: The cliche question here is to pop off your most common core mistakes people make. What do you feel people do right?
MR: First and foremost, you have to know that I live in a bubble at this point.
I don’t train in a commercial gym.
The people I’m surrounded by are generally high-level coaches, and are making strides to get the most out of their clients and athletes.
So with regards to doing things right, I think most are on the right path.
They’re focusing more on core stability versus creating movement at the core.
They’re realizing that flexion isn’t a bad thing, at least with regards to having that mobility through the spine and pelvis.
And they’re including core training in almost all (if not all) of their programs.
So when you factor all that in, it’s probably making quite a difference.
TG: Okay, I lied….NOW you can tell us the most common mistakes people make.
MR: Again, I’m around fairly high-level people so when it comes to mistakes, the devil is often in the details.
First off, I’m not sure most truly respect how important position is. For instance, almost every time I coach a core exercise now, we’re going to exhale to set a better position.
But often, we sell people short – what might seem like enough of an exhale simply is not. So we have to really drive a full exhale to set good position, especially with our more toned up bros and broettes.
Another mistake that I see is always leaving the core training to the end of the program. But before I get too deep here, I should probably let you in on a bit of my bias and philosophy…
I firmly believe that the core is a (if not THE) weak link with our clients and athletes. Therefore, it’s something that we have to address and multiple levels across the program.
So just throwing in some “ab work” at the end of a session isn’t enough. If it’s truly a weak link, we need to address it throughout the programming, both in the warm-up and the actually lifting portion. This comes largely through sound exercise selection, progression and regression.
Note from TG: this is why I LOVE deadbugs so much. Not only do most people do them incorrectly, but they can be injected into any portion of a training program to fit the needs of the athlete/client.
So if I could just get everyone to cue their clients into a better starting position time and again, and address the core at multiple times throughout the training session, I’d be a happy camper.
TG: The meatheads out there will say all someone has to do is squat and deadlift and that’s all the core work they need. I think this is a very narrow-minded, nay, moronic approach. I assume you agree. Why is this not a smart or ideal line of thinking?
MR: We’re in firm agreement here. First off, let me throw this back at you…
How many people walking in on Day 1 would you say have great posture, or can hold great position in their training sessions?
Probably none, or next to none, right?
So why do we assume that loading these people up with heavy squats and deadlifts that they’re magically going to “fix” their positional issues?
I’m sorry, but it just doesn’t happen.
Instead, we need to often rebuild our clients and athletes. Again, it happens on multiple levels throughout the program.
Instead of a back squat, maybe we front squat. Or even better, 2-KB front squat.
Instead of throwing in a ton of work for the posterior chain, we actually teach them to load their anterior chain more effectively. (I’m going to get roasted for this, but it’s something I’ll explore in more depth at a later time).
Note from TG: Here, here! We’ve been over-programmed to think that it’s ALL about posterior chain, ALL the time, that I find many trainees have lost the ability to recruit their quads. I’ve been programming more leg extensions recently for some of my clients. How you like dem apples, internet?!
We need to get some isolated core training in the program, just to teach our athletes how to actually use muscles like their obliques and TVA (not via draw-ins), to help control their pelvis and lumbar spine.
We start doing things like that, then posture starts to clean up and we can hold position.
And when we can hold position with entry-level exercises, then we can start getting bigger bang from there.
TG: Love it Mike. I’m totally on par with you. Complete Core Training – 10 second elevator pitch. Go –
My goal was to take my entire approach to core training and give it to trainers and coaches who want to get more out of their programming and coaching.
Like you mentioned above, even the best coaches and trainers out there are looking for ways to get better. This is something that I’ve studied in depth for years, constantly seeking ways to get better results, and most importantly, to create lasting change in how my clients move and feel.
So Complete Core Training isn’t just a random collection of exercises – it’s a complete training system, where I cover everything from the anatomy of the core, to the mechanics of coaching and cuing, and of course, how to program most effectively.
I think it’s a really solid program, and one that’s going to help trainers and coaches across the world get better results with their clients and athletes.
But I’m also willing to admit I may be just a wee bit biased….;o)
While I can’t say it’s always been the case (I’ve grown less dogmatic and immature as a coach the older I’ve gotten5, I operate under the guise that every exercise has its time and place.
Except for maybe this one.
If she were juggling a pair of chainsaws while standing on the BOSU balls I could see myself giving a nod of approval.
I used to scoff at any coach or trainer who had the audacity to have his or her client leg press instead of squat.
Roll my eyes whenever I saw leg extensions or leg curls programmed.
And don’t even get me started on the gym coat rack Smith Machine.
I was a gym snob through and through. Borderline douchey. I still am to a small degree. But I’ve toned it down considerably as the years have passed.
I mean, for what it’s worth: I’ve actually been including more low intensity aerobic training in my own training (and that of my athletes), which is something I would have punched myself in the face for in the not so distant past.
I’d like to think of it as a form of evolvement on my end. More to the point, I’m not so singular in my train of thought on any given topic6 In short: I’m more open and less of a dick.
In fact, my thoughts on the topic mirror that of Bret Contreras (in THIS post):
“If there’s one movement that I absolutely loathe, it’s the “movement” that attempts to convince readers to avoid certain exercises altogether.”
Flipping the script, though, rather than waxing poetic on exercises not to do, today I wanted to instead discuss an exercise I feel is vastly underrated and underutilized.
Dare I say…most people reading should make it a point of doing it more often.
(Double) Anterior Loaded KB Front Squats
This is an exercise I’ve been using for years at Cressey Sports Performance and have always understood its benefits. I’ve used it with many beginner and intermediate lifters, and for those who feel they’re above this exercise and think they’re “too elite,” I’d defer to strength coach, Joe Kenn, who uses it exclusively with many of his NFL athletes too.
Side Note: I’d encourage you to listen to his interview on Mike Robertson’s Physical Preparation Podcast HERE.
Why I Heart This Exercise
1. I’m not an anti-back squat guy. We incorporate it – and it’s many iterations – at CSP often. I do feel there’s a cost-benefit to the exercise and that it has to be paired well to the athlete/person given their injury history, training experience, and overall goals.
Having said that, the Anterior Loaded KB Front Squat (from now on referred to as ALKBFS because I’m lazy and don’t want to type it out every time) lends itself to be a much more “back friendly” variation that most anyone can do on day #1.
The fact the load is more anterior (and not directly over the spine) seems an obvious advantage.
2. The ALKBFS elicits an almost unparalleled “core” challenge. Because the load is more anterior, one must fight like crazy not to tip over.
I.e., this is an excellent drill to help teach/coach people to maintain t-spine extension. You’ll still want to encourage a flexion moment, but because this variation encourages more extension it allows people to stay more upright.
It won’t take much to humble even the strongest back squatter. I’ve seen numerous trainees (both male and female) second guess their weight selection.
3. Moreover, for those with upper body imbalances or mobility issues – which may make back squatting difficult – the ALKBFS is great option. If someone doesn’t have the requisite shoulder abduction/external rotation ROM it doesn’t make much sense to slam a square peg into a round hole.
Of course we can utilize a Safety Squat bar, a giant cambered bar, or even have them perform a traditional barbell front squat, which makes the aforementioned imbalance moot. However, I encourage you not to disregard this movement just to be a contrarian.
4. Another reason why I like the ALKBFS so much is that it can transform or melt itself into more of a “hybrid” exercise if one so chooses.
Who’s to say we couldn’t transition from a KB clean to a squat? Or a KB clean to a squat to a press? Or a KB clean to a squat to a press to an overhead farmer carry? Or a KB clean to a squat to a press to an overhead farmer carry to sniper roll off a loading dock, Jason Bourne style?
The possibilities are endless.
You could even perform them offset style:
Give them a try today and let me know what you think.
“You keep using that word, I do not think it means what you think it means.“
The Princess Bride is one of my all-time favorite movies. It’s a classic, and many fellow movie buffs and connoisseurs will recognize the quote from above.
It’s one of roughly 816 (give or take) memorable lines from the movie, and it’s uttered by Inigo Montoya. Throughout the movie, Sicilian boss Vizzini repeatedly describes the unfolding events as “inconceivable.”
In one scene of the movie, as Vizzini tries to cut a rope that the Dread Pirate Roberts is climbing up, he blurts out in an exasperated tone it was inconceivable that he did not fall.
At this point, Inigo responds with the now famous quote:
So what does this have to do with anything fitness related?
Well, replace the character Inigo with myself, replace the word inconceivable with the word “core,” and you’ll have the exact same scene playing before your eyes. Except, you know, I’d have less chest hair, be a tad more beefy, and in lieu of the swordplay…I’d be rockin some killer nunchuck skills.
What Do You Mean “Core?”
Ask five different people what the core is and how you train it, and you’ll inevitably get five different answers.
Most abundant, though, would be any number of iterations referring to a Men’s Health Magazine cover:
Or maybe Dr. Spencer Nadolsky (that’s right: a doctor who lifts!) because he’s hunky as balls:
Trust me: there’s a six-pack underneath there.
Make no mistake: when most people think core, they think six-pack abs – or, rectus abdominis, if we wanted to be uppity anatomy nerds – that you can cut diamonds on. Too, they think about all the various exercises in the infinite training toolbox which can be used to carve our said six-pack abs.
Crunches, sit-ups, planks, RKC planks, side planks, planks on one-leg, planks with one arm behind your back, planks with alternate reach, planks on a stability ball, planks blindfolded, planks while fighting zombies, and more planks. Because people like planks.
And they wouldn’t be wrong. The “abs” are certainly part of the core and all the exercises listed above have their time and place. Relax, no need to shit a copy of Ultimate Back Health and Performance because I mentioned crunches and sit-ups. I too am a huge fan of Dr. McGill’s work and understand the pitfalls of repeated spinal flexion.
Occasionalunloaded (spinal) flexion, for the right population, also has a time and place. But that’s a conversation for another time.
All of it, however, is a teeny tiny fraction of the entire picture. It’s akin to only being able to see the top right-hand corner of Van Gogh’s Starry Night. And that’s it.
How lame is that?
The core is so much more than what we can see on a magazine cover. There’s the pelvic floor on the bottom, the diaphragm at the top, the rectus abdominis in the front, the obliques (internal & external) on the sides, and the erectors as well as all the “ancillary” support musculature: paraspinals, multifidi, longissimus, iliocostalis (lumborum & thoracis), etc, in the back.
It’s more or less a canister.
In fact, the “core” consists of everything from the neck line down to the hips: pecs, lats, glutes, the sexy”v-taper” leading down to you know where, everything. Or, to be overly simplistic: everything not including the legs, arms, and head.
And its main job, contrary to popular belief, is not to crunch or perform countless sit-ups. Rather, the core’s main function is to counteract rotary movement so that force can be more easily (and efficiently) transferred from the lower body to the upper body, and vice versa.
I mean, if you really look at the way the muscles are oriented (especially in the front) you can see they take on a more inter-connected, inter-laced, weblike presentation…designed to resist hoop stress.
This is why I prefer exercises like various chops and lifts, Pallof presses, rollouts, and Farmer carries…as they all train the core in a more “functional” manner.
Chops and lifts help train rotary stability; rollouts tend to train anti-extension; and Farmer carries are superb in resisting lateral flexion.
Pallof presses, depending on how they’re set up, can train every plane of motion and resist flexion, rotation, and extension. And they’re gluten free!
However, we can’t neglect the fact the core is a much more intricate chain of events.
Coming full circle back to the rectus abdominis (RA):
1. Yes, one of its main functions is spinal flexion. But I generally don’t go out of my way to program more spinal flexion, via sit-ups and crunches with most of my clients (especially “computer guy” who sits in front of a computer all day in flexion).
The catch-22 is that many of these same clients are rocking significant anterior pelvic tilt in addition to a flared rib cage (via lower ribs sticking out) which doesn’t bode well for ideal alignment and leads to a cascade effect of faulty diaphragm mechanics, breathing patterns, as well as a metric shit-storm of PRI (Postural Restoration Institute) stink eyes.
In this context training the RA to control rib position (ribs down) is very important. We need to train them (along with the external obliques) to contract isometrically to resist extension of the thoraco-lumbar region.
In other words, as Mike Robertson notes: “We need to teach our upper abs to control our rib position so that we can maintain optimal alignment of the rib cage during exercise and daily life.”
Walking around in a “flared” rib position in concert with an excessive anterior pelvic tilt is a one-way ticket to Mybackhatesmeville, USA.
Case in point, here’s an example of what I mean:
In the first picture my ribcage is flared out and the (imaginary) line between my nipples and belly button is long (excessive lumbar hyperextension). Conversely, in the bottom picture my abs are braced – essentially creating a flexion moment (not movement) – and the line between my nipples and belly button is shorter (less extension). This is the position I’d ideally like to stay in for most of the day, especially while exercising.
Now, I’m am NOT insinuating you need to walk around all day “checking” yourself, making sure your abs and glutes are engaged, but I am saying it’s something that should enter the equation. And we can help address it by training the RA.
Read: Deadbugs, motherfucker.
2. An often forgotten “role” of the rectus abdominis is posterior pelvic tilt. Making the RA stronger/stiffer is another fantastic way to help “offset” excessive anterior pelvic tilt.
Remember: flexion from extension to neutral is different than flexion to more flexionfrom neutral.
Two exercises or drills that fit the bill are:
Reverse Crunches
Cuing Posterior Pelvic Tilt With Squats and Deadlifts
See what I mean?
We can’t be so “concrete” in our thought processes when it comes to core training. I could sit here and wax poetic on how I feel the lats are an often under-appreciated core muscle (learning to engage them to a higher degree while lifting heavy things works wonders with regards to spinal stability and performance).
Or that building bigger, stronger glutes would make for a better use of training time than any of those silly 30-minute ab blaster classes people take…but I’ve talked long enough.
If I may, let me introduce you to something….
Advanced Core Training
My good friend, Dean Somerset, just released is latest resource, Advanced Core Training, and it’s something that covers traditional core training as well as a bunch of voodoo theory stuff that will make your face melt.
In it you’ll find:
Detailed outline of core and hip function plus what the results of the assessment mean
Simplified walkthrough of the approach to core training that can be used for everyone. from rehab to elite performance.
Simple changes to variables like breathing and speed that can help change an exercise from a mobility drill to a speed and reaction drill and even to a max strength drill.
Tons of practical takeaways and coaching cues to help viewers implement the exercises and techniques immediately.
Those of you who were fans of his Ruthless Mobility series will find the material here a nice adjunct/sequel.
And if that’s not enticing enough: it’s on SALE at 40% off regular price this week, and you can earn continuing education credits too.
Baller.
Check it out HERE. You won’t be disappointed. Dean’s wicked smaht.
After three movies, a Twin Peaks marathon (because, why not?) and far too many Tim Tams to count7,Lisa and I made it back to Boston from Sydney after a marathon 27 hour travel extravaganza.
We landed at Logan at 7 PM, were in our apartment by 8, and in bed by 9.
Not too shabby, right?
Except now I’m on “Sydney time” and was wide awake at 2:30 AM this morning. I tried to fall back asleep, but decided it was a pointless endeavor and opted to get up and tackle my inbox and catch up on some programs I needed to write.
I have to apologize to the clients who’s programs I wrote at 4AM. I was cranky, which may explain the inordinate amount of squatting you’re doing this month. Sorry (but not sorry).
Anyhoo: as much as I’d like to sit here and wax poetic about my Aussie trip, I know this isn’t the section where people want to read about that.8
SIDE-NOTE:HERE’s a nice write-up about my workshop in Ballina, though.
I’m still easing my way back to my regular schedule. Or as Lisa would put it, “hatching.” To that end, I’m going to keep things simple today and share a nice birddog variation. Because, you know, people go bat-shit crazy for birddogs.
(Emphasis on the slight exaggeration)
Birddog With Band RNT
Who Did I Steal It From: Brett Jones
What Does It Do: Birddogs aren’t anything new (or exciting). Watching paint dry, or grass grow, or an episode of Downton Abbey is Mardi Gras compared to birddogs.
That being said, any fitness professional would be remiss not to recognize they’re an integral drill/exercise that provide a lot of bang for our “core-training-motor-lumbo-pelvic-hip-control-OMG-BIRDDOGS-ARE-THE-SHIT buck.”
Not only that, birddogs are an excellent way to train rotary stability in addition to helping people learn to dissociate their hips from their lumbar spine. I.e., learning to gain movement from the hips and NOT the lower back.
Besides, if Dr. Stuart McGill says to do birddogs, we all better sure as shit do them!
In terms of this particular iteration, the band helps to kick in a little RNT (Reactive Neuromuscular Training) action which, by and large, helps the trainee to better perform the movement.
Speaking candidly: most people BUTCHER birddogs. To the point where their performance and execution is more counterproductive than helpful, often feeding into many of the mechanisms that cause one’s back pain in the first place.
I like using the band because it instantly gives the trainee feedback which forces him or her to clean up their technique.
Key Coaching Cues: using a PVC stick is fine (where you lie it lengthwise and tell the person to keep three points of contact: back of head, between shoulder blades, as well as their sacrum), and I’ve seen some trainers and coaches opt for placing a foam roller on the lower back telling their athlete or client to “balance” it during their set.
I don’t like this latter approach. I find that far too many people end up “balancing” the foam roller by defaulting into lumbar hyperextension, which defeats the purpose of the drill in the first place (which is to try to ensure spinal “neutral” throughout the set).
Adding the band does a few things:
1. It provides a very slight resistance, almost “feeding” the dysfunction, so the trainee is better suited to counteract it.
NOTE: don’t be a hero and be too aggressive with the band selection. As you can see in the video above all I’m using is a 1/2 inch “easy” band. Save the max effort work for squats and deadlifts chief.
2. The band also forces people to SLOW the EFF DOWN and think about what they’re doing. This isn’t an exercise you want to rush in the first place; so anything that allows me to slow people down is gravy in my book.
3. I also find the band allows for a little diversity. I can regress the exercise as needed and have people ONLY perform with the legs moving or the arms; and the resistance of the band makes it easier to use the cue “get and keep your spine long.
4. Lastly, the band encourages more anterior core activation which helps to keep things in line, literally. Many will fall into anterior pelvic tilt on this exercise – a big no no – and the band will encourage more posterior pelvic tilt and help to maintain neutral.
Use these as part of an extended warm-up or as a “filler” exercise for sets of 5-8 repetitions per side. Quality reps are paramount!
I’m excited because not only do I expect to learn a ton over the next three days, but I also get to learn from and listen to a coach I highly respect….FMS content advisor, co-creator of the CK-FMS program, RKC Master Instructor, and guy who could snap me in two in two seconds (not that he’d want to do that), Brett Jones.
Chances are I’ll have a ton of new ideas and content brewing in my head when I’m through, so expect some blog post on what differentiates a “2” squat and a “3” squat. Speaking of which, funny story.
A few months ago my good friend (and University of Washington strength coach), Dave Rak, was in town visiting and getting a lift in at CSP. He has been battling some nagging injuries so myself and fellow CSP coach, Miguel Aragoncillo, were taking him through a few screens. We did an overhead squat screen and it didn’t look pretty.
Me: “Dude, that’s technically a 1.”
Note: a score of “1” is considered a poor squat pattern
Dave (with no hesitation): “Well, technically I won my last powerlifting meet.”
An AWESOME listen with LA-based, celebrity trainer, and owner of PUSH Fitness, Chad Landers. Chad’s an awesome dude. I’ve interacted with him many times and have met him in person too, and I know he’s a quality human being (and trainer). I mandate that ALL personal trainers should take the hour and MAKE TIME to listen to this podcast.
Some great advice from all parties involved (shout out to hosts Roger Lawson and JC Deen).
Note From TG:Today I have a treat for everyone: a guest post from world renowned strength and conditioning coach, writer, and educator, Nick Tumminello.
Nick’s someone whom I have a lot of respect for, and someone who I feel is at the upper echelon of coaches who “get it.” He recently released an excellent resource, Core Training Facts & Fallacies and Top Techniques that I feel would be an excellent addition to any fitness professional’s library (or for anyone who likes to geek out to anatomy talk and debunking a lot of misconceptions in the industry).
Enjoy!
Gajda and Dominquez first used the term the “core” in their 1985 book Total Body Training to describe all of the muscles which compromises the center of the body. So, contrary to popular misconception, the core is not just your abs and lower back; the core is all of your torso muscles (shoulders, chest, glutes, abs, mid-back, lats, etc.) minus your extremities (arms and legs). (1)
Now that we’ve got that established, we can’t talk about using core training exercise applications that will likely transfer into improved core performance until we first establish what the trunk (i.e., core) muscles do in athletics (and in general function).
In addition to its respiratory function, the core musculature does two things:
1. The core functions to transfer force by limiting movement.
This is the one we hear about a lot: The function of the trunk musculature is to remain stiff in order to transfer force between the hips and the shoulders.
As an example, during a barbell push-press, both the legs are able to work with both the arms simultaneously to drive the weight up by transferring force through the trunk via the torso musculature remaining stiff and creating a stable platform, which allows the extremities to more effectively express force.
As another example, during sprinting, the torso musculature stiffens and limits the amount of torso rotation in order to effectively allow the hips to transfer force up and across the trunk (i.e., diagonally) to the opposing shoulder, and to allow the shoulder to transfer force down and across to the opposing hip.
In short, along with running and sprinting, many of our free weight and cable-based strength training exercise applications – from squats and deadlifts to pressing and pulling movements – involve torso stiffness where your core muscles are primarily functioning to transfer force between the extremities.
This reason is why we use a variety of anti-rotation, anti-extension and anti-lateral flexion exercise applications: to potentially improve the ability of the core muscles to remain stiff and more effectively transfer force during a variety of movements.
2. The core functions to produce force by creating movement <–This is the most neglected aspect of core function in sports performance training.
What we just covered above can easily give us the false impression that our core musculature only has one kind of a passive role in performance: where the torso only functions as a stable platform that channels force between the hips to the shoulders vertically, horizontally and/or diagonally.
Hence the current emphasis the training and conditioning field has with “anti-movement” core training exercise applications.
However, the torso musculature doesn’t just transfer force, it also helps to produce force.
This reality is perfectly summarized by the researchers in a 2012 study published in the Journal of Strength & Conditioning Research, which stated:
“Core strength does have a significant effect on an athlete’s ability to create and transfer forces to the extremities” (2).
And, it’s this aspect of core muscle function that’s often ignored and neglected by strength coaches, fitness professional and athletes, which is why I’m highlighting here in this post.
Put simply, just by looking at athletes in action one cannot deny the obvious active, movement role in power production (i.e., force summation) the trunk has in sporting actions like throwing, golfing, batting, punching, etc.
As you can see in the images above, in the loading phase (before the exploding phase) of a baseball pitch, a soccer throw, swinging a golf club, and throwing a punch, there’s movement of the trunk, which creates eccentrically lengthening (in various planes of motion), so the torso musculature can actively contribute, along with the legs and arms, to produce power.
Power is the Summation of Your Levers
It’s often said that power comes from the summation of force. But it’s your levers (i.e., your joints, which are controlled by muscles and connective tissues) that produce the force. So, producing power is really about summating your levers in a coordinated and synchronized fashion to produce maximal force.
Keep in mind that your spine is one big series of levers – each segment is a small lever. With these realities in mind, you can appreciate the trunk’s contribution to power production in sporting actions like throwing a ball and swinging a golf club or tennis racquet.
You can also appreciate the active contribution the torso has in power production by trying this simple experiment:
First, perform an overhead soccer medicine ball throw (use a medicine ball that’s approx. 4-6lbs) in the normal fashion (as it’s performed in athletics) where you extend at your spine and hips a bit (I didn’t say go to end range) in order to allow your (anterior) torso musculature to eccentrically load. ]
Then, compare that to an anti-extension soccer style throw where you don’t allow your spine to move at all. You already know which of the two throws will be more powerful. Not to mention, which throw will feel more natural and athletic.
Check out this video to see this topic being discussed in real time:
It’s important to note that what we’re really talking about here is heavily related to the “Serape Effect,” which Logan and McKinney discussed in their 1970 book Anatomic Kinesiology (3).
So, although identifying the fact the torso doesn’t just transfer force and reduce force by limiting movement, but also helps to produce force by contributing to many foundational movements to athletics, is nothing new it’s one of the most ignored, and therefore neglected aspects of core training.
Improving Core Performance
Now that you understand both aspects of core function in athletics: to transfer force and to produce force, you know that you need to train both in order to maximize your strength and performance.
You can learn the exact exercises we use in our core training system to maximizing performance and improve core function in the Core Training: Facts, Fallacies & Top Techniques 3-part video series.
These videos give you a virtual front row seat to a closed-door workshop uncovering the myths and misconceptions around core training and teach you the Full Spectrum Core Training System.
Dominguez, R, and Gadja, R. Total Body Training. New York, NY: Charles Scribner’s Sons; 7-12, 1982.
J Strength Cond Res. 2012 Feb;26(2):373-80. Effect of core strength on the measure of power in the extremities. Shinkle J, Nesser TW, Demchak TJ, McMannus DM.
Logan, G., and W. McKinney. The serape effect. In: Anatomic Kinesiology (3rd ed.). A. Lock- hart, ed. Dubuque, IA: Brown, 1970. pp. 287–302.
Before I get to this week’s list, I wanted to run something past all of you. Many of you know that I run a Premium Workout Group on WeightTraining.com. And if you didn’t, now you know. And knowing is half the battle.
Goooooooo Joe!
Here’s the deets: there are a lot of people out there going to gym with no plan or purpose in their training. They just show up, walk around performing random exercises, and then post their workout on Facebook (it doesn’t count if you don’t post it on Facebook).
The idea behind the Premium Group is to offer people some semblance of focus in their training, or a plan if you will.
I write monthly “canned” programming, you follow it, and then your general level of awesomeness is increased by a factor of infinity. Don’t argue. It’s science.
The Premium Group is amazing and I love seeing the results that people are getting. However, I want to up the ante and I’m toying with the idea of using the WeightTraining.com platform to offer more “specialized” programming.
If I were to write, say, a 4-month program dedicated solely to improving your deadlift would anyone be interested? Yes, there will be a price involved…..but not only will you get 4-months of programming written by me, but you’ll also be able to set your schedule, get email reminders of your workout days, in addition to the ability to follow/track your workouts (and progress) on your iPhone, iPad or Droid using the WT.com app (which is FREE).
Does this sound like anything anyone would be interested in?
I don’t mind people taking selfies. Like the author, I DO mind the people who post nothing but staged shots of themselves a particular pose and what I have to assume is their 27th attempt at getting the lighting juuuuuust right.
Not to be confused with the 5-point palm exploding heart move (via Kill Bill), this was a workout I had published in this month’s issue of Men’s Health Magazine (as well as the online version) that utilizes kettlebells and helps improve core strength, iron out imbalances, and improve athletic performance.
Peruse any Facebook wall of someone who’s into fitness and you’re bound to see any number of running themes, status updates, or stories on:
1. CrossFit, CrossFit, and more CrossFit (and with it endless Paleo recipes).
2. Intermittent fasting, still (<— that was so 2012).
3. “Do you even lift?” jokes. LOLOLOLOLOLOLOLOLOL.
4. Non-stop shirtless gym selfies. I get why people do it. We all want to show-off our hard work. But sometimes I wish people would just get over themselves and understand that just because it was “arms day,” and you happen to be walking past a mirror, and you happen to have your smartphone with you, and you also happen to have an Instagram account, doesn’t mean you haveto snap a pic and share it with the world.
I don’t care how your shoulders look in “Hefe” or how your back pops in “Toaster” or how your pecs look so “pecy” in Kelvin. WHEW. My my my, is it getting hot in here or it just me?
God, your abs, along with that post-workout sweat, just glisten like diamonds when you use the Earlybird filter……..
But, um, yeah, where was I?
Interestingly, I came across THIS article this morning which I felt was a fantastic reality check on the topic of gym selfies.
5. And then there’s this recent Star Wars footage that was released which basically made me destroy the back of my pants.
Okay, so maybe most people aren’t Star Wars nerds like myself…but you have to admit the guy who made that video is pretty baller.
Anyways, it only makes sense that if someone’s interests gravitate towards fitness that they’ll be inundated with more fitness themed stories on their Wall.
But even if that’s not the case, almost always, the topic of core training is covered by the mainstream media and it stitches itself into our psyche
What are the secrets to a chiseled mid-section?
What exercises are best if someone’s goal is to get a six-pack?
Do “X” to get a beach ready body!
And, almost always, at least when it comes to the actual exercises/movements recommended, we get any number of ab crunches, sit-ups, rotations, leg throws, and infomercials advertising these balls of fail: weeeeeeeeeeeeeeeeeeee.
I guess you could make a case for all of it. While none of the above would be my first choice, especially when you consider Dr. Stuart McGill’s research on spine biomechanics and the notion that repeated flexion is the exact mechanism for disc herniation, there are certain situations where they can be a decent fit and I certainly don’t feel anyone will do irreparable harm performing a few crunches or sit-ups here and there.
Having said that….while trunk flexion is one of the functions of the abdominals (along with lateral flexion, contralateral rotation, posterior pelvic tilt, to name the big players), it’s main ROLE is stability.
Stealing a great line from my pal Mike Robertson: “if the main job of the abdominals was to flex the trunk – bringing the sternum closer to the pelvis – by crunching all the time, they’d be hamstrings.”
In looking at the actual anatomy of the torso you can clearly see varying muscle fiber pennation, as well as a web-like appearance of the connecting tissue.
All of this to suggest that the main role of the abdominals or “core” is to stabilize and help better transfer force from the lower body to the upper body (and vice versa). The better someone is able to stabilize, the less likely they’l have force leaks.
It should come as no surprise, then, that the bulk of the core training I recommend is to prevent motion. I.e., anti-rotation, anti-extension, anti-flexion.
TRX Anti-Rotation Press
Who Did I Steal it From?: I think I originally saw this exercise performed by strength coach and resident guy “I would never want to fight…..ever,” Dewey Nielsen.
What Does it Do?: Similar to things like Pallof Presses, chops, lifts, loaded carries, and the like, this is an excellent exercise that trains rotary stability.
Key Coaching Cues: You’ll need a TRX or any suspension training tool to perform this exercise. Assuming a split stance – with the inside foot back – angle yourself at roughly a 45-60 degree angle.
Starting with the handle against your sternum, “press” it away from your body fully extending your arms and come to a slight pause…..all the while resisting the urge to move. There should be very little movement here, and you’ll need to fight hard not to compensate in the lumbo-pelvic-hip area.
Go slow! The objective here is controlledmovement, so don’t spaz out.
If you need to make it less challenging, use a more conservative body angle. More challenging = more aggressive angle.
I like to shoot for 3-4 sets of 8-10 reps per side.
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