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Don’t Make THIS Core Training Mistake

2022-10-16

Uncategorized, Foundational Programs, Moderate Training, Strenuous Training, Extreme Training

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There is A LOT one could talk about with good core training because when we talk about core exercises versus just ab exercises we are thinking much bigger and deeper about the body. A good example is the confusion that comes about when we do something other than a plank. Once we start to develop more advanced qualities like rotational strength, many fitness coaches don’t really know what our goals are and how to best go about teaching these movements.

core training

Rotational training is awesome, however, what most people do isn’t rotational training. They often jump and turn while not creating proper rotation.

Any version of this type of “rotational training” isn’t really rotational. 

One of the big reasons that rotational work is a great example of great core training is because if anything if off with how our core is performing it will impact the entire movement during the exercise. After all, the main purpose of the core is to help us transmit force from the lower body up to the upper body.

core training

Research has shown how we use the core in diagonal patterns to control the movement of the lumbar spine so we can produce power from the feet, up to the hips, through the stable core, and then through the upper body. The big question is how do we teach this type of core training? Well, I already gave a few examples above, but let me give you more of a system.

Learn To Resist Rotation

Knowing how to keep our core stable as we move in such complex ways isn’t easy. That’s why we FIRST need to teach how to resist rotation. In doing so we are building both the strength and body control to know how to resist unwanted forces on our body. If we allow our low backs to rotate during such powerful movements we not only lower how much force we produce, but also can increase injury risks for our low back!

We can build up from the drills that Robin Padget shows above to more dynamic means of learning how to resist rotation.

Lifts/Chops like those above are great examples of more dynamic training to teach how to resist rotation and better core training

Develop Hip Mobility

If our hips don’t internally rotate well, then we are VERY likely to move through our low backs which we obviously don’t want. Most of us struggle with internal rotation and are external dominant (meaning, our legs can turn out easily, but not so much turning inwards). Developing that hip mobility while integrating our core training into the movements allow us to both learn how to use our core better, but also gives us faster results through our mobility training through the concept of proximal stability.

Learn How To Progress Rotational Core Training

We can tell that most coaches get lost when it comes to rotational training because they often go from no rotational core work to explosive medicine ball throws. Imagine doing that with any other movement, could you imagine teaching a basic hip hinge movement and then saying, “okay, let’s go do some kettlebell swings!” That would be a mess and not the right way to progress the movement to get the benefits of strength or movement.

Instead, we should look at building layers to rotational core training. How do we do it though? There are A LOT of ways we do so in DVRT, but here are a few of our favorite examples.

Coach Megan Berner goes over some of the most important foundations

There are MANY levels of good rotational core training we teach in DVRT, but the point is to be very purposeful why we are using different movements and what the needs of the individual are in training (we teach such ideas in our L.I.F.T. Certification which you can get just our rotational module HERE for 20% off with code “save20). Knowing the issues and challenges and what the goals should be allow us to avoid the many core training mistakes that plague A LOT of workout programs. Once you understand how, then you get to the level like physical therapist, Jessica Bento shows below!

Save 20% on our Ultimate Sandbags, DVRT Online Education, and Workout programs this week with code “save20” HERE

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