Core Strength Training For Athletes

Article by Neal Putt

Appropriate and effective strength training for athletes must begin with the core. The core is the direct tie in between upper and lower body muscle systems. We must think of any strength training exercise which stabilizes and strengthens the spine as a primary core functional movement. All movements radiate from the spine suggesting that every exercise which incorporates balance and full body tension recruits those muscle groups which play a major role in creating a foundation for our overall body strength. Gone are the days of performing those movements which have proven to be destructive to the lumber region of our spine along with applying undo stress to our cervical vertebrae. Motions such as crunches and certain leg lifts cause discomfort in these regions and have proven to be ineffective for maximum core development. These types of exercises typically address only the rectus abdominus muscle group and ignore all other groups that assist in core function. When addressing the core we must focus on the obliques, transverse abdominus, quadratus lumborum, spinal erectors, serratus, and the powerful muscles in the hip, which are a major factor in total body stability.

Core development exercises can be categorized into two main groups if maximal core strength is the objective and increased athletic performance is the main goal. Full body exercises which require stabilizing a weight fall into the first category and typically are not the types of exercise most athletes think of when working the core. This would include all free standing squatting exercises. Two legged squatting and one legged techniques require core activation to maintain balance while supporting a weight. Overhead pressing and jerking motions along with weight carries, whether overhead, at the shoulder, or held in a hanging position, also stimulate the core musculature. The deadlift and power movements like the clean and jerk and the snatch strengthen and stabilize all muscle groups tracking and supporting the spine. Another addition to this list are kettlebell exercises both one handed and two handed that are total body exercises which offer great core strength and stability development, with the swing, windmill, and Turkish get up being three primary examples.

More direct core exercises are those that most athletes picture when thinking of strengthening the core. These include crunches and sit up variations along with planks and related movements. Countless exercises have been created over the years with some movements being more effective than others. An athlete should concentrate on movements that directly stimulate the muscles through the midsection without aggravating the spine. An excellent exercise for isolating the abdominals while eliminating the assistance of the ileopsoas is the Janda sit up. Some excellent exercises for isolating the oblique muscles and tying them in with the abdominals include front plank and side plank variations.

Once core strength has been established through full body movements and isolation work, a transition into sport specific core work can take place. This type of work must involve power movements and some ideal tools for incorporating these types of movements include medicine balls, sand bags, and kettlebells. Pushing, throwing, lifting, and twisting types of exercises are the best to administer during this part of core strength training. If core training is approached in this manner and follows the provided steps, the athlete should definitely expect a dramatic improvement in athletic performance. The focus on the core is undoubtedly a key element for total development in strength training for athletes.

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