Five Drills for Superior Core Training
By
Josh Henkin
After all the wars that have been raged on possibly the most controversial
topic in twenty years, we still don’t have any precise answers. Core training
has absolutely divided the industry. Everyone has a thought on the topic and
their own unique spin, and I’m no exception.
I come from the perspective of time and efficiency. I don’t have much time with
my clients, so I need the most efficient and effective exercises for them.
Power Wheel hand walking
Placing the body in an extended position and adding load has been shown to be
the best method for stimulating abdominal strength. In fact, Jon Hinds, the
inventor of the Power Wheel, told me that research done at USC found hand
walking with the Power Wheel to be the best way to train the abdominal region.
This exercise is more difficult than most people think. Typically, it’s
performed with a lack of attention to detail. Done properly, the hands walk
along the ground without any swaying of the body or rising of the hips. Tension
should be maintained through the torso and feet and in the lats. Once the hand
strikes the ground, the same side lat should pull the body forward.
Sandbag get-ups
Get-ups have regained favor ever since kettlebells made a comeback. An old
drill that can be found in John Jesse’s classic, The Encyclopedia of
Wrestling Conditioning, these train the whole body but truly expose the link
between the core and the extremities.
While many are familiar with dumbbell or kettlebell versions, the sandbag
version is unique because the limiting factor isn’t shoulder girdle strength or
stability but truly a test of core strength. Resting on the body, it is obvious
if one is having a problem linking the extremities to the core because the leg
on the opposing side will rise when performing the get-up portion of the
movement. In a good sandbag get-up, the opposing leg stays in contact with the
ground throughout the get-up portion of the drill.
Sledgehammer strikes
Why a sledgehammer? Because it is cool and aggressive, right? No! If we take
the time to examine the mechanics and properties of something like sledgehammer
strikes, we can see that there is much more to the movement. The sledgehammer
itself places a great deal of leverage against the core because of its long
lever arm. This means one’s center of gravity is constantly changing throughout
the movement, making one not only resist but produce movement at the same time!
Sledgehammer striking also places the body into unique extension positions
that place the trunk through a full range of motion. Even working on a Swiss
ball doesn’t take the body through as many full, range of motion angles as a
good sledgehammer strike.
Lateral band drills
Adding band resistance from a side direction can place a new demand on old
drills. The band pulls on the body in a new direction, and the body has to
resist while still moving in a different plane. Trying to maintain the same
quality of movement under such stress is a very applicable and real world form
of core training.
Caption: Lunge variations
Caption: Hand walking
Safety bar yoke walk with kettlebells
Yoke walking is a common event in Strongman training yet may be overlooked
for core development in most programs. The competitive yoke walking may place
too much load on the spine for many lifters or athletes, but using a unique
variation may allow anyone to get the benefit of this terrific drill.
To avoid excessive load on the spine, we can make yoke walking more
challenging by adding an element of instability. The safety squat bar is ideal
because it won’t slip off the back, but that is about the only comfort one
gains. Start with a load that is about 60 percent of your back squat. After
adding the plates, add some light kettlebells attached to bands to the ends of
the bar. As you walk, the bands will oscillate and add a great deal of
instability. You will find stabilization trying to occur in all three planes of
movement.
Josh Henkin, CSCS, is the creator of the best selling “Ultimate Sandbag”
and numerous DVDs on sandbag fitness programs. He has lectured nationally on
real world strength training for trainers and coaches alike. He can be contacted
at josh@sandbagexercises.com.
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.
