Core connection

Two weeks ago I wrote about the back component of the body's core region. Core is often lauded for its certain aesthetic ideal but from a functional perspective, the core purpose is to provide connection. Great strength isn't demonstrated when we strengthen one area but rather when we connect the body and use it as a whole. As mentioned in an earlier post, our core is a complex series of muscles, extending far beyond our abs, including the entire torso. It is incorporated in almost every movement of the human body.

To learn how to become a functional and strong human, we must first identify the core muscles of the external musculature of the body. Our core has three-dimensional depth and functional movement in all three planes of motion. Many of the muscles are hidden beneath the exterior musculature most people typically train. The deeper muscles include the transverse abdominals, multifidus, diaphragm, pelvic floor, among other deeper muscles.

What does the core do?

Our core most often acts as a stabilizer and force transfer center rather than a prime mover. Therefore it would be a mistake to focus only on training the core as a prime mover. Examples of this would include crunchies or back extensions. Functional movements like deadlifts, overhead squats, and pushups, are among the functional closed chain exercises. By training that way, not only are you missing out on a major function of the core, but also better strength gains, more efficient movement, and longevity.

Core strength can be viewed as the ability to produce force with stability; in other words we must develop the ability to control the force we produce. The components of core stability include: strength, endurance, flexibility, motor control and function. Without motor control and function, the other three components are useless.

Core stability is essential to protect the spine and surrounding musculature from injury in static and dynamic movements. In addition, we want to effectively and efficiently transfer and produce force during movements while maintaining core stability. This includes running, performing power lifting, or picking up a parcel from the back of the trunk while keeping your back safe. Research has shown that athletes with higher core stability have a lower risk of injury.

It is possible to test trunk stability by doing a pushup with a stick along your spine. Start lying face down and place your hands under your shoulders. Moving as a single unit, push your entire body off the ground at the same time. If you can do this successfully, you can progress to the strength test.

The core strength test includes a low plank and a side plank to evaluate static core strength and knees to the chest and toes to the bar evaluate dynamic core strength. Hold a low plank position (elbows directly under shoulders) for 90 seconds while balancing a stick along your spine (to evaluate postural alignment). Then hold a side plank for 60 seconds. Place your elbow directly below your shoulder and stack your feet on top of one another while maintaining straight spinal alignment. 

Complete 5 strict knees to the chest and 5 toes to bar with straight legs. (This latter test is extremely demanding. You might find that you lack not only the strength but the flexibility required to get into that position. Have someone behind you to prevent you back and butt from moving backwards as your try to lift your legs up. If you cannot, there are regressions that you can work on to the develop this skill.)

Lastly, perform a deadlift using an Olympic bar with the appropriate weight for your body mass. This evaluation puts a higher demand on the posterior core stability to handle larger loads. At minimum, an untrained person should be able to deadlift 85% of their own bodyweight. Strong lifters can deadlift well over double their own weight.

These tests are intended to assess your core stability and conducting strength. Have fun seeing how you measure up. It's always best to have a partner to help evaluate your form. Good luck!