Shake Up That Core and Stability Training

Morning all,

This weeks #TrainingTips post is all about Core and Stability Training.

Core and stability type training is one of the most talked about areas within health and fitness, whether it’s coming from Joe public or the industry professionals.  Everyone has an obsession with the ‘CORE’ and ‘CORE STABILITY’ and ’STABILISING THAT LIMB TRAINING’.  Well it’s time to shake it up as it’s all a load of BS!!! Excuse my French.

‘I need to work on my core’ Why do you need to work on your core?  Do you even know what your core is?

The core is always wrongly perceived as our abdominals, when in reality if you take your body cut off your head and everything below your mid thigh and mid upper arm you’ll be left with what is your CORE.  Training our core correctly (as it is designed) allows us to have control over our posture during dynamic movements, it means we can have a greater expression of our functional strength and it can reduce the likelihood of certain injuries.  And why does it carry all these benefits?  Because you’re training a huge amount of musculature and not isolating just your abdominals, you need to move.  Science has proven that there is greater core activation though movement and your big lifts like Deadlifts in comparison to your traditional core isolation exercises.

Shake Up That Core and Stability Training

Image source: © Kolotype | Dreamstime Stock Photos & Stock Free Images

Which brings me nicely on to stability training, I’ve been guilty of it myself in the past to perceive that to bring about an increased stability in a joint that is in pain is a good thing.  Boy was I wrong… Think about it and this was my light bulb moment, you’re trying to stabilise and reduce movement within a joint or area of the body that can never and that is NEVER be still.  So why waste time doing it?  When are we ever still? and there is only one answer and you won’t like it but it’s when we’re dead.  Up until that point we are always moving, don’t believe me try it I can guarantee you can’t complete be still, there is always movement.

Why try to keep the body still when all it want to do move?  Why isolate the abdominals from the rest of the core?

We function as a whole NOT as halves or parts, we move as one complete collection of bone, muscle and tissue.

Above is not ground breaking new information hot off the press, we’ve known this for a long time just some of us have not court up yet.

So how should I train?

So forget all this core focus nonsense, research has shown that if you consciously focus on tightening specific muscles, it can actually effect your performance, efficiency of movement and reduce your skill learning, which will upset how your body naturally stabilises and posture control.

To have greater core strength and stability control, learn how to move in an optimal way.  Basically ensure you have good technique in whatever you do, your body will naturally stabilise and activate the necessary muscles to complete a task.

Move in all 3 planes.  Just move, you can go forward, backward, side to side and rotate, it’s really as simple as that.  As you move across these planes your core muscles have to activate to control the motion and your posture, and if you really want to spice things up, add an unstable surface in there now and then.

When you’re moving well add some load and guess what that does?  Yep it puts more stress on your body to maintain posture and produce movement.  Boom, you’re working your core and you haven’t even done a sit-up.  Training this way we are developing a more stable and mobile you, which will be far more functional than Mr/Mrs abs on the cool down mats.

Now some people like the feeling that doing abs gives you, just like doing bicep curls and for that fact I’m not going to say never do them. Just that maybe your time could be spent a little wiser but that’s up to you, but please don’t over emphasise static or isolated movements.  If it is the ultimate 6 pack abs you’re after, just to inform you, we all have 6 packs under that layer of belly fat (yep all of us) but the only way to see it is by reducing our body fat, 1000 crunches a day is never the answer.

In a nut shell, move, move well, keep moving and load up.

 

Have a great weekend guys.

 

Stay strong and live, love and laugh!

Dan

#GetLeanIn2018

#1CoachDC

#FitFam

 

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