What is the core? I see a lot
of people at the gym claim to work out their core when they actually are
working out their abs. So what exactly is the core? Simply put, the core is the
group of muscles that connects your upper body (head, chest, shoulders, and
arms) to your lower body (legs and feet). It consists of the abs, the obliques
(the sides of your abs) the lower back, hip flexors and your glutes (butt). The
core is a lot more than just a six-pack and its function is a lot more complex
than just looking good on the beach. Whenever you lift something off the ground
or you throw something, or you pull or push something it involves your core. All
athleticism and explosiveness in sports comes from a strong core.
True power, as any martial
artist would tell you, comes from the core and is transmitted to your
extremities (hands and legs). Let me clarify what I mean by that. Mike Tyson’s
arms measure 17" around and Evander Holyfield is a mere 16". Now
consider an average bodybuilder with 21" arms. Who do you think can throw
the harder punch? The answer is obvious. And the reason Tyson can throw a
harder punch with his arm than a bodybuilder with 40% bigger arms is because
Tyson doesn't punch with his arm! The arm is a mere medium to transfer the
power that is generated in the core. An Olympic lifter with average sized arms
and shoulders can lift more weight overhead that any bodybuilder with massive
arms and shoulders only because the Olympic lifter lifts with his core and his
arms merely serve the purpose of hoisting the weight. So how is this power
generated at the core? It’s by being explosive at the hip joint. It’s by having
powerful hip flexion that comes from having a strong lower back, hip flexors
and glutes. Notice this Olympic lifter in slow motion.
You will notice he brings up the weight in a controlled fashion until it
reaches his hips and at that very moment he does a powerful hip snap and knee
flexion that lifts him off the ground and sends the weight airborne. And as the
weight is on its way up he quickly drops under the weight to 'catch' it
overhead and then stands upright. At any point during the whole movement he
doesn't use his arms to lift the weight. The power is generated at the core
from his hip and knee flexion and transfers to the weight via his arms. The
same applies to pretty much all athletic activities. The pitcher in baseball
throws with a powerful hip rotation and flexion, the football player obviously
needs a strong core and lower body to run and plow through opponents. A gymnast
flips and somersaults mainly from the energy generated at the core. All of the
strength and mixed martial art (MMA) athletes need a strong and explosive core
and so do basketball players.
So now that we know the
importance of a strong core, the next obvious question is how you train to
attain it. Again, dare I say 'functional training?' Once again the best way to
train functionally is to train the body as one whole unit and not in pieces
(isolation exercises on the machines). While doing crunches will give you an
enviable six-pack (if your body fat level is low enough) it won’t do much to
give you a strong core. Planks, renegade rows, overhead squats, Olympic lifts,
various kettle-bell drills (swings, snatches, Turkish get-ups etc) and most Pilates
will give you a strong core and will make you more functional. Until next time…
