The other day I had a weird thought. What would it feel like if I had an alien explode through my chest? Have my torso separate from my trunk with both parts lying on the ground in two bloody heaps? Once out into the world, hopefully my new alien offspring wouldn’t get teased too much at school and then subsequently have a bad self image. And . . . what the hell am I talking about?
Oh well, maybe I can find another way to create the same feeling as giving birth to an alien spawn, crazy pain generating from the torso and trunk, abdominals, hip complex, and posterior chain—or the “core” as it is loosely defined.
Typically, to ensure that we are properly preparing the all encompassing musculature of the “core” for sport, we include the following into our athlete’s strength programs:
§ side (lateral) flexion—frontal plane
§ rotation of the torso (spine, cervical, thoracic) —transverse plane
§ flexion/extension of the trunk—sagittal plane
The movements are all in the stationary sagittal, frontal, and transverse planes. But where is the Z component? The loading of movement across a distance? Does sport happen standing in place? For this discussion, I am not including the new, “up and coming” sport of competitive eating.
Building the surrounding musculature with these movements is pointless if the athlete still cannot use this training to create intra-abdominal pressure and therefore stabilize themselves. Stabilization will increase the athlete’s ability to absorb impact and sustain a foundation to generate power and movement. Stabilization is from the “inside out.” Remember, “Power is generated from the ground up, from the core out, and from the hands in.” Create segmental, (progressive) stabilization of the TA, RA, (internal/external) obliques, erectors, and spine with each step. I want to force you to generate stabilization, the kind of stabilization that will have aliens popping out of your chest! This can be done with a supplemental series of exercises that I call, Core Statics.
I’m not going to go into depth trying to outline all of the muscles—the superficial and deep musculature—of the “core” because it has already been done exceptionally well.
Check out these articles:
Core Statics
I am defining Core Statics as an exercise or movement that requires a progressive need for stabilization of the torso (anterior, posterior), hips, posterior chain, shoulders, knees, and ankles through a distance, or the “Z” component.
Core Statics are:
§ multi-planar (stabilization in all planes)
§ multi-directional
§ multi-joint
§ multi-musculature
§ multi-benefit
Think about this: Try to prevent a functional rotational or linear movement pattern. In other words, put your body into a state of excitation where it is being forced into a rotation about the transverse plane or a hip extension in the sagittal plane.
If you resist one of these movements, you will see that your body mechanism will have to provide an equal and opposite contraction to ensure that the rotation or extension does NOT occur. Now add movement where the load of the means increases as the distance from the starting point (origin) increases. This is Core Statics!
Your “core movement” routines should already include Swiss balls, bands, medicine balls, sandbags, kettlebells, sled, and cable-loaded exercises. To complete the chain, intra-abdominal pressure is required in addition to the strength developed with all of these movements. Core Statics will teach your athletes how to prepare their body to engage in these activities.
Benefits of Core Statics
Let’s take a look at some of the benefits…
Core Statics Exercises
We will use elastic resistance.
Take a pile of JumpStretch bands and loop them together using the strongest (blue) bands first and progressing toward the weakest (mini) bands last. You can also use elastic tubing or ribbon for younger or novice athletes. You should now have one long band and are ready to get started.
Anchor the strongest band end to a fixed object such as a power cage, tree, basketball pole, or dead body. The bands can be anchored on the stationary object at different positions such as high, midline, and low. Change these positions each workout or within the same workout.
Each step creates greater tension of the JS band and greater rotational load (torque) across the torso of the athlete.
Core Static Key Notes
The Strength Quadrant
Let’s see how the Strength Quadrant looks:
Core Statics—Side Shuffle
Key points:
The Side Shuffle can also be done with hands guarding low.
Or with a staggered guard position.
Core Statics—The Crab
Key points:
§ Bands anchored at any level (midline in picture).
§ The movement of the feet is initiated with small backwards steps.
§ Athlete is in a hip/knee flexion (hunched) position with the head up, chest down, hands pushed through the legs, and feet a little greater than shoulder width apart.
§ With each step, the goal is the keep the hands in the exact same place, pushed back between the legs.
§ Reverse the movement to return back to the starting point, and go again.
Core Statics—The Statue
Key points:
Same movement as above, but unilaterally loaded. High intensity engagement of everything!
Core Statics—The Forward Lunge
Key points:
Unilateral loading is intense and will cause the ugly cry faces. Remember, sport happens unilaterally!
The forward lunge with hand position, bilateral at sides.
The forward lunge with hand position, unilateral at sides.
The forward lunge with bilateral overhead position.
Core Statics—Backward OH Squat
I thought that the other movements hurt (well they did), but this one put me into a state of shock.
Key points:
§ Bands anchored at any level (midline in picture).
§ Movement of the feet is initiated with small backwards steps and at random intervals the athlete will perform an overhead squat. Stabilization of the posterior upper back (cervical, thoracic spine), will go a long way in the health of the shoulder complex.
§ Athlete is in standing position with arms wider than shoulder width and bands locked overhead.
o The athlete should:
§ shrugged up and locked in a “V” position
§ keep band directly overhead
§ similar locked position as an overhead squat or snatch
§ THUMBS POINTING BACKWARDS!
§ Reverse the movement to return back to the starting point, and go again.
Core Statics—Vibrations
This one is a little different. It’s the same as the Side Shuffle above but with a little twist. Take the band out to an acceptable level of tension and start flexing the band up and down. Once again, keep the hands locked in the same position, directly in front. Create some massive wave patterns in the band as hard as you can without moving the hands away from the midline.
Key points:
§ Bands anchored at any level (midline in picture).
§ Athletic position/movement, see above.
§ With each step, the goal is the keep the hands in the exact same position perpendicular to the torso (90-degrees flexion).
§ Once the band tension is intense, start making waves!
For some reason, when I go to write an article, it turns into a three part series. Hopefully, I will be able to get all the information into part II! Good news though! There will many pictures for people like me who like pictures.
Remember, Core Statics should be done IN ADDITION TO your core routine. Don’t say I didn’t warn you.
References
1. Cressey Eric (2003/3004) Bogus Biomechanics, Asinine Anatomy, www.RuggedMag.com.
2. Chek Paul. Back Strong and Beltless–Part I, www.ChekInstitute.com/
3. Robertson Mike (2006) 21st Century Core Training, www.T-mag.com.
4. Clark M (2001) Performance Enhancement Specialist Online Manual. National Academy of Sports Medicine.
5. Smith James (2006) Classification of Means, www.PowerDevelopmentInc.com.
6. Smith Jim (2006) Corporate Strength–Gartner, www.DieselCrew.com.
7. Cook Gray (2006) Functional Movement Screen (FMS™), www.FunctionalMovement.com.
8. EXRX.net. http://www.exrx.net.
9. Morris, Sue. http://www.classicaldressage.co.uk/MuscleUseInRiding/abdominal_muscles
/muscles/muscles.html.
Jim “Smitty” Smith is a strength coach and cofounder of the Diesel Crew (www.DieselCrew.com). Developing athletes for the last six years using a variety of training methodologies, Jim is an active student of strength athletics. He is always seeking new ways to innovate and provide a unique perspective. The Diesel Crew also regularly speaks at clinics and seminars about the importance of grip strength in athletics.
Elite Fitness Systems strives to be a recognized leader in the strength training industry by providing the highest quality strength training products and services while providing the highest level of customer service in the industry. For the best training equipment, information, and accessories, visit us at www.EliteFTS.com.
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