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. Yes, core
training has absolutely divided the industry. Anyone you talk to definitely has
a thought on the topic and their own unique spin. 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. Here
are my top five drills for superior core training:
- Power Wheel hand walking
Placing the body in an extended position and adding a load has been shown to
be the best method for stimulating abdominal strength. In fact, Power Wheel
inventor, Jon Hinds, 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 imagine, typically if 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, feet, and 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, Encyclopedia of Wrestling
Conditioning, they train the whole body and truly expose the link between
the body’s core and its 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’s obvious
if one is having a problem linking the extremities to the core because the leg
will rise on the opposing side when performing the get-up portion. A good
sandbag get-up will appear with the opposing leg staying in contact with the
ground throughout the get-up portion of the drill.
- Sledgehammer strikes
Why a sledgehammer? Because it’s 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 a lot more to the movement than first appears.
The sledgehammer itself places a great deal of leverage against the core because
of its long lever arm. This means that 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 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.
Try variations with lunges and 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. However, using a unique
variation may allow anyone to get the benefits 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 held by 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. Josh Henkin 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.
