In today’s blogisode I’m taking a look at why core strengthening exercises should be at the heart of your strength and conditioning program! Boy did I just fall in line with the picture above in that opening line or what? Don’t say “or what.” Instead just click the read more tab and keep on reading! Today it’s all about core strengthening exercises you should be doing my friend.
3 Core Strengthening Exercises You Should Be Doing…
Ok, so if you have been tuning in to this site now for a while then you know without a shadow of a doubt that core strengthening exercises are literally at the “core center” of this coach’s training philosophy. It is more obvious than ever that these terms “core” and “core training” are being thrown around in the fitness community more than my Dawgs threw around Georgia Tech in last weeks in state rivalry game! Ouch, to my Tech fans you know I still love you. I just had to throw in some good ole fashioned hate there for a second.
Anyways, the point is that these terms core and core training are always at the forefront of many blogs, training tactics, and training vocabulary. It’s obvious that many coaches and trainers are using these terms, but as a whole do the majority of them (or possibly you) understand the function of your core center? Well, whether they (you) do or not I’m going to try and shed some light on the matter right here in this post.
First of all, if we are identifying the core the easiest thing for you to do is to imagine the human body as a whole. Now from here remove the arms and legs of the body. Now I don’t mean Texas Chainsaw Massacre style removing them, just visualize! Now what you have left (minus the head as well) is the remainder of what can more specifically be recognized as the human core center. It is essentially the cylinder or barrel of muscle that surrounds the torso at the belly and lower back. You could also say that peripheral core function could lead out to the shoulders, hips, and neck as well.
Ok now that we have identified the core center what is it’s function or purpose? Well it basically involves the identified muscles of “the barrel” having to create stability and support during either static or dynamic actions. A sound development of core strength and the implementation of smart core strengthening exercises will enable you to better obtain body control in life and athletic related endeavors. With a lack of core strength there is a lack in your body’s performance which can in turn lead to imbalances, instability, and ultimately even injury.
Core strengthening exercises can involve more static actions such as variations of planks and holds which can be more isometric in nature. These types of drills can force the muscles to produce a tremendous amount of force to create tension during a more static hold. Once again, the core center is working to create stability for the spine and skeletal system while under stress or while being put in a specific static position. The goal of core strengthening exercises should be to provide the development of this spinal stabilization.
The other method, or function of the core, is also being able to create stability during dynamic action. This is essential because we must have stability during movement so that we can perform. After all we are creatures of motion, right? Well maybe not all of us. If you want to see a lack of mobility just go and check out that site with all of those pictures of people of Wal-Mart! Wow, my head hurts just thinking about it.
So coach Brandon what kind of core strengthening exercises will work to build me a core center made of iron, one that can resist gunfire, and can allow me to move like a land prowling dominating predatory jungle cat? Ah Ha! I just read your mind, right? Well the truth is that there are several ways to skin a cat, pun intended! However you can make a great start with the following core strengthening exercises I have provided for your viewing pleasure right here:
1. The One Arm/One Arm One Legged Push Up: Yes, you read that right! The one arm ,or one arm one legged push up, is a more advanced push up drill, but it is terrific for promoting tremendous core stability, core power, and is one hell of a unilateral exercise for promoting additional shoulder girdle stability and strength. This is one a*s kicking core strengthening exercise that you’ve got to try and master.
If you are unable to perform this drill initially don’t panic. You can alter it by performing a normal double arm push up and modifying it by lifting one arm up off of the ground to your ribcage during the ascent. You can also practice doing a one arm drill off of a secure more elevated surface such as a bench or step. This way you are distributing more weight to your legs until your upper body can progress to the point of stabilizing you in a full rep from the ground.
2. Single Leg Deadlift: Just like the shoulders are a peripheral extension of your core center so are your hips. Hip and shoulder stability are crucial in not only the development of your core strength and stability, but also for your joint stability. Unilateral or Isolateral exercises at both the shoulders and the hips are vitally important to your strength and performance . How important are they you ask? Ask yourself this question: Is Thor’s hammer important to him? Um yeah…It’s that important!
3. Kettlebell or Dumbbell Push Up Renegade Rows: Yes, that is a mouthful and this drill is also a handful to perform. These core strengthening exercises are great for initiating immediate core stability in a very dynamic fashion. By performing this particular drill you not only achieve the benefit of core strength and stability, but you also are coupling the benefit of a push/pull effort into one exercise. These are extremely exerting especially when using heavier weight. I’m not making this up, but the day I performed the following video demonstration it was about a billion degrees outside. It was in the middle of the summer in July and the bells I’m using are 72 lbs. each! Give these a shot and I promise you’ll give your training program an immediate upgrade.
The point is that core strengthening exercises should be included specifically for creating core stability, joint stability, enhanced segmental mobility, and overall resiliency for you to reduce the risk of injury. In order to implement the right core strengthening exercises, or effective ones at that means that you’ve got to understand the function of your core and what you can implement in order to achieve these very goals, otherwise they’re not truly effective core strengthening exercises.
Don’t waste your time with your training. I want to remind you that their is good health and then there is optimal health! If you are looking for some additional help with your core strengthening program then please don’t hesitate to get your own copy of my Brandon Richey’s Better Than Steroids ebook right here today!
Oh, by the way if you happen to be a techno wiz and are into these new digital readers such as the Kindle and Kindle Fire I am excited to announce that my Brandon Richey’s Better Than Steroids ebook is now published and ready for purchase on Amazon!!! This is a very exciting step for me and if you haven’t gotten it then you can get your own copy here. If you have already read my ebook and have an Amazon account then a written review on Amazon would be greatly appreciated! It would help out your strength coach in this Amazon jungle of a marketplace. 🙂
Remember that most anyone can train hard, but only the best train smart my friend. Get started with your smart training today!