Training the core is a big deal for athletes. Having a strong core is the foundation on which every movement is going to perform its best. It is where power is generated or where power is lost. Many people do not realize that they are training their core the wrong way though. You need to attack your core in a concurrent manner. Meaning training your core alongside another movement. Not isolating your core. Training the core to go alongside the movements you are performing.
Slams (Sledgehammer or Ball)
When you slam the hammer or the ball down, you have to actively and explosively use your core to finish the movement. If you have a relaxed midsection when you do these actions you are going to have a weak slam. We are looking to build up strong and explosive athletes. An athlete with a soft core is neither healthy or explosive. The core is the foundation on which your limbs function.
The explosive action using these tools is going to build up your cores ability to transfer power. When you slam either device, you have to go into a full extension of the torso and then move forcefully into contraction and then repeat.
Crawling
Using your bodyweight can be a great way to develop your core strength. Training in crawling movements and moving your body with a focus on the contraction and stability in your core is going to transfer to your training and into your competition.
Animal flow is an excellent form of training that teaches you body awareness, and coordination. When you can control your own body in a variety of places, it is going to create excellent stability in all of the movements you could get into during your sport or activity.
Carries Build A Strong Core
As stated in a previous article, carries are a great way to improve your overall athletic ability. It is excellent for creating and building up a strong core are well. As I have said multiple times, the core is the foundation on which the rest of the body produces and distributes power. When you do carries you have to move your feet. When one foot is off the ground, the core needs to be active throughout the entire time or the athlete will be put off balance.
Unilateral Movements
Using a single leg or single arm during movements is going to make the opposite side of the core have to work harder to maintain balance. The core is more than the foundation in which power is created and transferred. It is also the place in which stability and coordination originate from as well.
Rotational Movements
The transverse plane is where the core lives.Most movements in the transverse plane start and end with the core. Allowing rotation, as well as resisting rotation, are significant ways in which to build up this aspect of the core. Pitchers, Throwers, and boxers understand the use of rotation more than most. Doing movements that encourage the turning/twisting of the shoulders and hips will create a strong core but also teach the body to transfer power from the hips through a robust and stable structure.
KHO Health was acquired by was acquire by 9INE POINT in the summer of 2019 and is now referred to as 9INE POINT Health.
