Over the last twenty plus year in this industry I have seen
more magazine covers and now internet headlines than I can count (now my
clients will say that’s not hard to do!) touting something about a tight core
or six-pack abs. The truth (and problem)
is many are heavily focused on crunches and crunch variations. Crunches done in large numbers can be bad for
the lumbar spine (low back); there are only so many flexion (crunch action) movements
our back can take before there is a structural breakdown. Disk herniation is a common result from this
breakdown. Dr Stuart McGill uses a video
in his lectures of a dissected rat spine that is put through large numbers of
crunch movements until the spine breaks down and disk herniations occur.
Better options for a healthy core:
Plank varieties
(regular, single leg, single arm, opposite arm/leg, side, etc.); these can be
performed for time or breaths. It is not
about the length of time, think quality of position. If you are doing a two minute plank, but only
have the ability to hold proper position for thirty seconds, then you will have
spent one-minute thirty training the body in a bad position.
Rotations/Anti-rotations
(chopping, diagonal lifting and pallof pressing performed in the following
positions: kneeling, ½ kneeling, lunging or standing); biggest key is to keep
the low back stable (do not twist or rotate through this area).
Carries (farmers
walk, suitcase carries, front rack, overhead); this is a great way to work the
core and grip strength. Maintain good
posture, do not lean to one side, forward or back (over extension).
Low Back (hip hinge
work using the following actions; extensions, reverse extensions, deadlifts); movements
are done bending (hinging) at the hip not by bending at the lumbar spine (low
back).
For a complete core pick one movement from each type of
action one to two times per week.
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