Core Memories

Issue #14  Core Memories


If you want to choose the pleasure of growth, prepare yourself for some pain. -Irvin Yalom


Welcome back. I hope this Friday’s fit tip changes the way you workout your core. I have dedicated a fair amount of time to building a strong core, and an equal amount of time avoiding crunches. Recently I have even made a workout plan that completely revolves around strengthening the core. The Iron Core workout (name open to change) has zero traditional situps and is fun and challenging even for an intermediate or advanced weight lifter.


Fit Tip: How to Effectively Work the Core


Traditional exercises that work the abdominals are often uncomfortable and dreaded by most. The only time I do a crunch is if it is followed by ... wrap supreme. Not only are the endless situps and crunches annoying, they are also ineffective at training the core. Many are using their hip flexors instead of engaging the core when doing situps. Your abs are more than just a poolside aesthetic. They are essential for supporting the spine and preventing injury and pain. They can flex, but they can also stop and resist movement. A strong core provides stability, performance, athleticism, balance, and coordination. If your core work is mostly bodyweight situps and crunches variations, you are missing out on more functional and fun alternatives. The core should be strong in resisting movement as well as flexing. Let me break down the different movements the muscles of the core provide and some examples of exercises for each.

  1. Flexion and anti-flexion: Flexion is your basic situp motion, like a bicep curl for the whole body. Doing a crunch on a stability ball can work this movement without accidentally using mostly your hip flexors. An advanced flexion would be doing a situp with your butt on a bench and bending all the way back until your head almost touches the floor (you will need your feet anchored down with some weight.) Anti-flexion is simply any movement that is resisting flexion. Carrying a heavy dumbbell in each hand and walking while standing tall is a great way to strengthen your ability to resist flexion. This is called a farmer’s carry and has a double benefit of increasing your grip strength. 

  2. Extension and anti-extension: A popular exercise that works extension is the superman. As you lie on your belly on the ground you extend both your arms and legs out and off the floor creating some tension in the lower back. Anti-extension is any exercise that puts you in a plank position (resisting the extension). I like something like an ab wheel rollout or simply pushups for a bonus upper body workout. 

  3. Rotation and anti-rotation: This is the type of core work often missed. Imagine the motion of swinging a baseball bat or an axe. You can mimic that with some cables or bands or try something like a landmine rotation to really feel like a beast. Alternating Landmine Rotation

Anti-rotation would be resisting that same rotation. You could create tension in a band then push that band out in front of you without getting pulled to the side (palloff press.) Or you could perform the Birddog exercise, a favorite of mine for preventing the more common types of back pain. McGill “Big 3” - The Birddog


  1.  Lateral flexion and anti-lateral: A side bend or a side plank with a hip dip are two ways to work the lateral flexion of your core. What may be even more valuable to creating a strong injury-free body is strengthening the anti-lateral movements; this is basically resisting falling over or shifting forces unevenly. Holding a heavy weight in one hand and walking tall and upright is a fantastic way to train stability in the body. This is called a suitcase carry and is another simple exercise that also trains your grip strength and your ability to carry an infant car seat. 




Content: How To Start Deadlifting (REGRESSIONS)

If you have been too nervous to start deadlifting, here is a great tutorial providing some less threatening moves to work your way up to using a heavy barbell. When you are ready to start deadlifting with the barbell (or if you already do, but think your setup could improve) check out this video for a fool-proof setup: The 3 Reasons WHY Your Deadlift Sucks & How To FIX IT!

A barbell deadlift is such a fundamental and beneficial exercise that I think everyone should work their way up to doing it. 



Challenge for the Week: Gratitude

There are a lot of great things in life and a lot of time wasted being unhappy. A simple yet significant way to become a happier, more fulfilled person is to simply practice gratitude. The more thankful we are, the better our lives become in many ways, even physical health. Try it out for yourself over the next week. Write down three things you are grateful for and why you are grateful for them. Do this each day and notice how it impacts your mood and outlook. 


Win the weekend!


Brad


Durable Dad Training

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