Archive for the ‘Core Strength Training’ Category
Core Strength Training for the Athlete
Core strength training is a popular term with a few very different definitions. Athletes and coaches tend to look at core exercises as a method of improving athletic performance, while general fitness enthusiasts and body building oriented people tend to use core strength training as a means to develop the look of six pack abs.
The two only overlap because the core does consist of the rectus abdominus (six pack ab area) so ‘working the abs’ is a part of core strength training. When training your core for athletic performance you train yourself to activate muscles used to stabilize the spine, hips, and pelvis while performing other tasks such as weight lifting or explosive movement.
Core Musculature
Abdominals: Rectus Abdominis, Transverse Abdominis, Internal and External Oblique’s
Spine: Erector Spinae, Quadratus Lumborum, Iliopsoas, Psoas Major, Trapezius
These are not the only muscles used in core strength training but they are the muscles that work together to stabilize the spine. The theory behind strengthening these muscle groups through both conditioning and weight training (core strength training) is to maximize upper to lower body (or lower to upper body) transfer of strength during many sporting activities.
General Benefits of Core Strength Training Benefits
- Improved proprioception (body awareness)
- Improved balance & stability
- Increased total power output
- Reduced risk of injury
Benefits of core strength training to the athlete
Core strength training differs from many traditional weight training routines by working the lower back, abdominals, and spinal stabilizers in unison with strength movements of the upper and/or lower body.
During athletic movement the whole body works as one unit to complete its intended task, whether it be running, throwing, catching or shooting. Core strength training is a method for replicating the simultaneous muscular stimulation required to perform these tasks. By replicating these movements in the gym, the athlete trains his/her nervous system and musculature to fire the appropriate muscles in the appropriate sequence, with more strength and power than before.
Core Strength Training Steps for the Athlete
If you would like to use core strength training to improve your performance for a specific sport, I recommend the following:
- Analyze your sport and see what different types of tasks are required.
- Does your sport require speed, power, agility, vertical jump, etc.?
- Once you break down the different skills required in your sport, begin to include them in your weight training and conditioning routine. Additionally, be sure to include strength exercises that challenge the core while simultaneously isolating other muscle groups.
To learn more about core strength training, stay in touch with me by becoming a Facebook fan, I periodically post general health and fitness articles of interest as well as offering basic fitness tips for fans. If you would like to create your own core strength training program, send me an email at jes@jesreynolds.com.
Single Arm Shoulder Press on Stability Ball Demonstration
As you can see in this demonstration. The exercise requires a number of different things. First, you must have the ability to kneel and balance on the ball. While it seems like this could be difficult to learn, it’s really not that hard. Especially when you are using the stability ball at our gym since it’s almost deflated (haha!) OK, all kidding aside, kneeling on the ball is pretty easy once you get the hang of it (but see my warning below about taking appropriate caution). I think that, once you develop the requisite physical skills, mostly you just need to believe in yourself that you won’t fall and break your face, and that you can actually do it. It isn’t uncommon for people to overestimate their ability to do this stuff. Please be extremely careful and try to do the things that are only within your ability, things you can believe you are able to do. Trying this is not worth breaking your face!
With that lead in, let me take a moment to inject a note of caution. This exercise requires a significant amount of control that can take years to develop, particularly if you have not been training to a high level of fitness. For this level of exercise, I recommend working with someone knowledgeable who can guide you and help you set sane limits within your abilities as you progress. It’s not worth serious injury.
Once people are ready to attempt this exercise, there is a process for learning how to kneel on the ball and balance. It’s similar to the processes I’ve described in other posts and it involves developing a certain level of core strength and the ability to balance as well. Once you develop the ability to kneel on the ball, the next step is being able to lift your arms over your head without falling backwards (or falling at all, really).
After you can lift your arms over your head, start with a weight that is lighter than one you would typically use for a shoulder press…or anything for that matter. And then just see how it feels to hold the weight. As you get stronger, things will progress from there and you should be able to perform the lift and integrate it into your workout routine.
I personally use this exercise as part of my regular regimen. Either during a shoulder workout or during a total body workout. I have a lot of fun combining it with other things as it increases the overall challenge dramatically. If you are interested in developing the core strength and balance required to be able to perform this type of exercise correctly, I would be happy to train you. Please contact me at jesreynolds@gmail.com.
I also offer monthly training calendars to help keep my clients on track toward their fitness goals. Even if you aren’t interested in extensive personal training, you should consider a monthly training calendar to help build your skills. The cost is the same as one personal training session, and you get a plan for the whole month.
Exercise Ball Basics
The versatility of an exercise/stability ball has caused it to become a popular tool in many peoples fitness routine. People at the gym, on TV, and in videos use the exercise ball in hopes of getting the benefits it seems to provide. But do any of us really know what how to use an exercise ball correctly? (hopefully I do) Being the dedicated trainer that I am (translation: bossiest woman ever), it’s difficult for me to watch this without somehow finding a way to tell everyone the basic tips they need to follow when incorporating an exercise ball into their fitness regimen.
First, Choose the Right Exercise Ball
The stability ball comes in various diameters, some brands have a rubber strip surrounding the outside of the ball others are covered with little rubber massaging bumps meant to grip your body as you use the ball (I think…I don’t quite get those actually).
Choosing the right exercise ball to use in your routine is pretty simple. There are normally 2-3 sizes to choose from: 55cm, 65cm, 75cm. I normally recommend that people under 5’5? use a 55cm ball, people between 5’5? and 6’2? use a 65 cm ball and people over 6’2? use a 75 cm ball. You can also choose based on your level of comfort when using each size. To get maximum benefit, choose a ball that is fully inflated, then just briefly look it over for potential weaknesses in the balls surface. Most exercise balls are designed to deflate by allowing the air to seep out slowly, instead of just popping like a balloon.
The Benefits of Using a Stability Ball
Most exercise ball exercises will stimulate core musculature and teach you to stabilize your spine. The uneven surface of the ball challenges the nervous system to activate core muscles in order to keep you balanced on the ball. By balancing and maintaining a neutral spine, you are training your postural muscles to maintain appropriate posture. Any additional load you place on the body while in this position, such as weights or movement, will be even more challenging than when performed on a stable surface. In addition to the muscular challenge, using a ball requires increased mental focus to ensure you maintain the appropriate form throughout the entire exercise.
Improved core strength, balance and stability, are the major benefits you’ll gain when performing movements with the exercise ball. These three benefits are a main component of ‘functional’ fitness training, the simulation of both athletic and real-world body movements in the gym. Picking up heavy objects or lifting something out of the trunk of your car are two examples.
In addition to functional benefits, incorporating exercise ball exercises into your routine has the potential of increasing overall lean body mass. Increased lean mass is directly related to an increased metabolic rate that will help you to burn dreaded fat. Losing weight or fat will be an added benefit of using the ball.
If you are interested in making your workouts more interesting and effective, I recommend using a stability ball to replace the standard workout bench or exercise mat. While using the ball, make sure you are near a mirror, where you can monitor your posture and ensure your back is straight and your abs are tight. Always strive for perfect posture when using the ball to perform any exercise.
When you begin to use the ball, you’ll most likely be very off balance and a little timid. As your nervous system adjusts, you’ll become more confident and have the ability to challenge yourself in new and different ways. You’ll soon find that exercise ball exercises are fun and hopefully you will enjoy them as much as I do. I regularly teach how to use an exercise ball in my training sessions if you are interested in learning more, contact me at jes@jesreynolds.com
Jes Reynolds holds a B.S. in Kinesiology, is a personal trainer, online fitness teacher, and