Core Statics—Quick Exercise

By Jim Smith, CSCS

For www.EliteFTS.com

Here is another exercise—part of the Ripper Series—from the Chaos Manual.

Quick review

As you remember from Core Statics I and II, the musculature surrounding (anteriorly/posteriorly) the torso is responsible for:

• protecting the spine during all movement
• improving static and dynamic posture
• creating stability and bracing across the spine, hips, and pelvic floor during complex/compound movements
• promoting co-contraction
• improving the integrity of the kinetic chain
• improving reaction and reactive abilities
• engaging movements specific to the muscle actions of involved muscle groups
• preventing movements specific to the muscle actions of involved muscle groups
• improving the ability to absorb impact
• improving the ability to generate, transfer, or dissipate forces (if engaged kinetic segments are immobile, hypermobile or weak dependent upon their specific requirements)

Category I: Torso fixed/trunk engaged lateral shuffles

(This has been excerpted from Core Statics I)

You’ve seen this core static variation before. You may remember that the purpose is to be able to stabilize, brace, and transfer forces during general static movements in the gym (i.e. planks) as well as stabilize, brace, and transfer forces while in motion.  For example, you should be able to stabilize, brace, and transfer forces while performing specific isolated movements (tempo runs—linear, agility—patterned or chaos) and specific integrated movements (practice, game time).

We will now look at a core static of opposite action to Category I above.

Category II: Torso engaged/trunk fixed pull-up rippers

In this variation, you’ll see now that the torso or upper body is engaged in a pull-up while a partner is “ripping” the legs to the side (or randomly in any direction). This coordinated “anti-rotation” movement is advanced and will force a regulation in breathing patterns (another benefit) while the athlete is bracing. 

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