They are the two words we love to use but I’m not sure we fully understand, core stability. Trust me, I wish it was as easy as just saying, “train y0ur abs”, but it isn’t, I wish it was as easy as saying, “do planks”, but it isn’t. Gaining a bit more understanding of what core stability means, helps us really understand that the world and progressions of core stability are much bigger than most of us think and more powerful than we may realize.
Okay, I gotta start by using a little science for you, don’t worry I’m not going to go over the top and try to make it as easy to understand as possible. When we say core , what do we mean? I think no one better can explain than world renown spine expert, Dr. Stuart McGill, “The core is composed of the lumbar spine, the muscles of the abdominal wall, the back extensors, and quadratus lumborum. Also included are the multijoint muscles, namely, latissimus dorsi and psoas that pass through the core, linking it to the pelvis, legs, shoulders, and arms. Given the anatomic and biomechanical synergy with the pelvis, the gluteal muscles may also be considered to be essential components as primary power generators (the synergy of these components is outlined elsewhere.”
So, that means trying to isolate any muscle of the core is not only an exercise in futility, but rather unproductive as well. McGill additionally points out, “The core musculature functions differently than the limb musculature in that core muscles often co-contract, stiffening the torso such that all muscles become synergists-examples in a wide variety of training and athletic activities. Thus, training the core effectively means training it differently than the limb muscles.”
What becomes evident rather quickly is that we don’t typically even understand what the core is and that is why discussing core stability can be difficult. The complex has a different responsibility and goal as McGill references above than most of the body. This is why myths about core training and core stability still persist. It gets a little MORE dicey when we realize that the muscles of the core act a bit differently depending upon the task the body is trying to perform. However, you sill see McGill points out some major flaws people make in training core stability and don’t realize why some old gym exercises are outdated.
“Evidence and common practice are not always consistent in the training community. For example, some believe that repeated spine flexion is a good method to train the flexors (the rectus abdominis and the abdominal wall). Interestingly, these muscles are rarely used in this way because they are more often used to brace while stopping motion. Thus, they more often act as stabilizers than flexors. Furthermore, repeated bending of the spinal discs is a potent injury mechanism (10,61). Another example of misdirected practice commonly occurs when some trainers have their clients pull in their abdominals to “activate their transverse abdominis” to enhance stability. First, this does not target the major stabilizers of the spine because studies that measure stability show that the most important stabilizers are task specific.”
Great examples are what physical therapist, Scott Corso shows in our DVRT Bird Dogs
This means the core is about resisting motion more than anything (moving the spine loaded and unloaded are different just as moving the body and wanting to develop power and strength is very different) and this is accomplished with “stiffening” of the core. Now, initially this means creating a lot of tension helps us learn what this means in teaching core stability and over time we want this to be more reflexive in nature, if we didn’t, we would walk around like Frankenstein! How does this really though in training?
How We Teach Core Stability & Why Planks Are Foundational
Recently a coach reached out to me on social media and wondered how we cue the use of the core. She had been coaching people to “engage their core” or “use their core”. The issue is that doesn’t really mean anything to most people. HOW should I use the core and how do I use all these muscles?
We use a simple, but not easy, system of starting with the hands and feet. As I’ve written about many times, over half our bones in our hands and feet as well as our first interaction with the outside world are through these two areas, so teaching HOW to do so is really important as a foundation to getting core stability to be understood.
Teaching people HOW to use their core is just as, if not MORE important to building good core stability and strength.
This leads to why planks are foundational, they teach whole body tension that helps us understand the type of stability we are looking to achieve. That means being very active in “driving” our forearms and balls of feet into the ground as we plank. That changes the movement completely! You should notice the intensity goes way up and combined with trying to hold up one’s body, that is A LOT more difficult and that is why using these DVRT core stability progressions for teaching the plank is so effective.
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Our plank drags are probably one of the exercises we are most known for in our DVRT system. As popular as they are, most people still misunderstand their purpose and intent. The drags were meant to help teach how to properly resist rotation. Our core is made to resist unwanted movement and help connect our lower and upper body. In order to do so, movements like resisting rotation really teach the 35 core muscles to work smarter together! _______________ The core works through many chains of the body and two chains I like to focus upon when it comes to learning how to resist unwanted movement is the Anterior Oblique Sling (AOS) and Posterior Oblique Sling (POS). These chains are really important in making sure the core doesn’t allow unwanted motion, but how do we connect these chains and get them to function at a high level rather than telling people to stop rotating their hips or lower their butt in their plank? _______________ The point of using our Ultimate Sandbag in a drag was to use the grip option that USB allows for to help us engage our lats and use the friction that the USB has uniquely because of its dimension and use that to create tension and activation in the chains. That means WHERE we put the load, how we hold onto the weight, and how we move it ALL make a HUGE difference in the result we get out of the movement! ______________ @dvrtfitness_uk has done an awesome job showing some of our “how’s” and progressions, but find out A LOT more about building real world strength in our article you can get by ➡️ going to our BIO and getting the 🔗
The cues and progressions that DVRT UK Master, Greg Perlaki shows is powerful and a great path to see how training progresses.
What do we mean by resisting movement? Performance expert, Dr. Brandon Marcello does a great job of breaking down that to achieve true stability we learn to resist lateral and rotational forces as we move or from an appropriate stance. People don’t do this well as they often use structure (wide stances or positions) to create artificial stability and actually take away from the core stability and stability training in general we want to achieve. This is even more important in more dynamic actions which is why we don’t use drills like sumo deadlifts over elevating the Ultimate Sandbag to teach the foundations of proper hip hinging.
Raising the weight is better than changing the stance.
Side planks are an obvious example of resisting lateral motion, while a lateral lunge is us moving through the lateral plane. Neither one is better than another, but typically we need to teach how to resist before we move through all three planes. Why? It goes back to core stability, learning how to resist these forces that are trying to move our body out of alignment both teach us how to control our core and how to integrate the body correctly. These progressions are great examples of how we do this simply.
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When it comes to lateral strength training it isn’t something we give a lot of attention to in our training. I mean there might be the occasional lateral lunge or side plank, but many times that is it! However, there are few ways to improve strength and mobility than improving lateral strength. Increasing frontal plane strength helps us have a stronger foundation for producing strength and being resilient to injury. As #DVRT UK Master, @dvrtfitness_uk says _____________ Lateral Strength Exercises! Frontal plane strength is critical for preventing injuries particularly in lower backs, shoulders and knees. Connecting the lateral chains of the body improves mobility in the hips and shoulders as well as stability in the core which helps to integrate the body as a whole. Some of these single leg exercises are great substitute for side planks and they still engage the whole chain from head to toes.
Pulsing Core Stability
One of the reasons that rotation is a big part of not only DVRT but how scientists look at human movement is because there are so many elements of core stability that rotation requires. We don’t twist with our backs when we create rotation, we create a pivoting action in a foot that creates a chain reaction that allows us to use the more mobile hips with the powerful glutes to create rotation which allows us to produce more power, save our low backs, and helps transmit force to our upper body (you never punch with your arm!).
Foundational rotational training starts like lateral core training in that we want to learn to resist before we move. You’ve seen this in our drag progressions as well as some of these DVRT movements.
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Crawling has become a popular core exercise because it is a logical progression to the plank. When we use the plank we are trying to teach how to integrate all the core muscles to teach the bracing action that helps us resist unwanted movement. Moving into crawling patterns we teach this concept at a higher level with also implementing the opposite arm and limb movement that is such a big part of our human movement. ______________ When people see us use crawling with our Ultimate Sandbag in our #DVRT system they tend to think it is only about adding load to the movement. While that plays a part there are other variables that are equally, if not more important. One of the biggest ones that makes the Ultimate Sandbag a unique tool for such drills is the friction on the ground that creates changing resistance as you move the weight. Due to the dimension of the Ultimate Sandbag it is the ideal tool for drags. So, when people use other tools without dimension or pick up, or worse, throw the weight, they lose such a foundational part of the movement. ______________ How we grip the Ultimate Sandbag during these drags and crawls is also very important. The ability to create pre-tension and taking the right grip helps us connect both the Posterior and Anterior Oblique Systems that play a big part in our core stability during locomotion and plays and obvious part here as well. _____________ As you watch coaches @dvrtfitness_uk @larisalotz and @rdpaget in how they position their body and weight, watch how they grip and the deliberate action of the drag they create. This is what makes these crawling core exercises unique and powerful.
The higher form of core stability is when we we don’t want to be high tension all the time. Tension is great when you are going to only move up and down, but when you need to be more agile and athletic, you need to turn your core “on” at the right time for stability, but also allow for relaxation so we can move in these different directions.
That is what makes our Around the World drill so effective. We can make them to resist rotation as you see Robin Paget showing proper progressions below (going from resisting to producing rotation), but also with rotation depending upon what we do with the body. Both require us to have this balance of tension/relaxation but more important as we need to move with more fluidity. This is actually what helps our shoulders as we are not moving the weight with our shoulders, but with our core. The greater core stability provides a stronger foundation for our extremities to move from and is why we feel better with our shoulders.
When you understand how our body functions, we can create better solutions and have more fun with our training. That is what we show in our DVRT Online Certification/Courses which you can save 30% off with code “pb30” HERE
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Around the World in 80 Ways Ok, maybe not 80, but once you’ve mastered the Ultimate Sandbag Around the World, you will never want to go back to awkward, shoulder crunchy kettlebell halos ever again. Around the Worlds are the peak of reactive core training with multiple side benefits for shoulder and thoracic mobility. Work on perfecting your form in a tall kneeling position (I show what NOT to do in the very first video), and then try out some standing variations! #ultimatesandbag #shouldermobility #shoulder #movementismedicine #halo #aroundtheworld #core #corestrength #coreexercises #fitforlife #correctiveexercise #functionaltraining #strongwomen #fitspo #personaltrainer