Monday, December 20, 2010

5 Core Exercises You've Never Tried

Ah yes, with the holidays approaching and everyone merrily chomping away at holiday parties, people will quickly begin thinking about "their abs" as the we round the New Year and begin to prep for Summer.  While one can definitely not "out-train a crappy diet," these will be sure to spice up your core training.  
Most people tend to pay attention whenever I say the word "Core," so I' thought this would be of interest to many reading this.  While this is by no means an exhaustive list, (there are many different exercises/variations I'll use depending on the specific scenario), I thought it would be useful to see some "unconventional" exercises that are actually extremely effective.  When most people think "core training," what (unfortunately) immediately comes to mind is some sort of flexion-based training (think bending of the torso in the sagittal or frontal plane, such as a situp or side crunch).  While I'm certainly not saying it is always innappropriate to train this way, people would be way better off focusing on other crucial functions of the core.  The function that the following exercises focus on is stabilization.

If your motive in doing core work is strictly driven by aesthetics, these will help you on your quest.  If you're an athlete seeking a stronger core for performance, these will, quite effectively, get the job done more so than the endless crunches and situps you're doing.  Not only are these great for those who "have to feel their abs working" to consider something a good ab exercise, but they have remarkable, (dare I say) functional implications as well.  Without further ado, here are 5 core exercises guaranteed to light those abdominals on fire.

1.  Bodysaw Plank
Planks are great.  However, once someone can hold a perfect plank (or "prone bridge") for 60 seconds, it's time to progress.  Rather than simply add time to the equation, I prefer to make the exercise more challenging by one of two means:
        1) Loading the exercise (placing a weight on the back)
        2) Adding a dynamic component

The bodysaw progresses the plank by adding a dynamic element to the standard plank position.  This exercise utilizes the "anti-extension" function of our core.  In other words, it trains the trunk to resist hyperextension (excessive arching) of the low back.  There are 3 variations in the video below, ordered easiest --> most difficult (although some may argue my ordering of #2 and #3).  The first one, with the slideboard,  I originally saw taught by Mike Boyle.  The second - executed by dragging plates along the ground - I actually picked up from Chris, who figured it out when trying to find a way to have the Mason baseball guys do the exercise without use of a slideboard.  The third variation is completed by suspending your feet in a TRX (or any suspension system).  The TRX variation is quite difficult as you have to fight the "pendulum effect" of the straps wanting to swing you back to the starting point.

I also like it because it adds a nice intermediate stage between planks and rollouts.  Or, if you can already do rollouts, it's a way to train the anti-extension core function without quite as much delayed-onset muscle soreness.  

2.  Offset-Loaded Deadlift (or "shovel lift")
This is a fantastic exercise I picked up from a guy named Steven Morris.  You simply load one end of a barbell (I recommend a trap bar to begin with), then pick it up and stand perfectly straight.  Trust me: you won't need to put much weight on the end of the bar.  You can do this for reps (I'd keep it 6 and below) or hold it for time.  Then do the same thing facing the other way.  If you don't know where your obliques are prior to performing this exercise, I guarantee you'll figure it out as soon as you try this!  It is absolutely brutal, especially with the barbell.

Pointers: as you begin the lift, think about "pushing down" with the hand furthest from the loaded end (like your shoveling dirt) as you initially pull the barbell off the ground.  Also, the further you are from the loaded end, the more difficult the exercise will become.  This is very tough to get used to at first, but with some practice, you'll get it!  Just make sure you're not cheating by shifting your hips toward or away from the plate (have a partner watch to keep you in check). 

3.  Feet-Suspended Sandbag Walkups
This one I actually made up, when I was coaching a guy who possessed a strong abdomen but needed to improve his shoulder health.  I love this exercise, as it's a great "bang for your buck" movement.  It trains, simultaneously, core stability and scapular function.  More specifically (with regards to shoulder health) it strengthens the serratus anterior, a muscle that is extremely important in aiding proper upward rotation of the scapula (shoulder blade), which has critical implications for overhead athletes (think baseball and tennis players, swimmers, certain track athletes, etc.).

Not to get too sidetracked, but most people - when training overhead athletes - tend to focus exclusively on the rotator cuff when looking to improve shoulder health/function.  While this is definitely important, an often over-looked "piece of the puzzle" is the scapula.  If the scapula doesn't track properly when the arm moves into an overhead position, it compromises health of the shoulder joint.  Quoting physical therapist and strength coach, Bill Hartman: "Any altered scapular muscle function, weakness, or inability to position the scapula and then stabilize it results in a direct affect on the shoulder joint with dire consequences. These include glenohumeral instability leading to arthritis, impingement, rotator cuff tendonitis/tendinosis, rotator cuff tears, labrum injuries, and so on."

 3 muscles involved in proper "scapulo-humeral rhythm"

You will immediately find that you have to remain very tight during this, or your legs will very quickly begin to sway side to side in the straps.  Think "glutes tight, abs tight" as you walk up and down the sandbag (you could easily use an aerobics step, thick book, etc. in place of a sandbag).

Anyway, one has to possess quite a strong trunk in order to do this, so I wouldn't recommend throwing it to a rehab client unless you're sure they're physically ready to do it.  You can easy perform these with your feet on the ground, or even elevate the feet (ex. onto a stable step or bench), which increases serratus involvement.

Basically, when considering training economy, this exercise is PHENOMENAL for killing two birds with one stone, especially when working with an athlete who needs special consideration with regards to his or her shoulder health.  For those simply looking to spice up their training with something different, this will fit the bill, too.  

4.  "Move the Mountain" Plank
Similar to the Bodysaw Plank, this variation adds a dynamic element to the standard plank exercise.  You know have to stabilize your trunk as your arms move.  You can widen the base of support (your feet) to make the exercise easier.  The key here is to have minimal shifting of the torso and/or hips as you move the plates back and forth (I am even shifting my hips a bit too much as I demonstrate this one). 

And be careful: this exercise becomes tiring deceptively fast.  Hope you enjoy!

5.  Chaos Training: Supine Bracing with Partner Disruptions
I honestly don't know how to name this exercise in a concise fashion.  I do know that it originally came from Diesel Crew, to give credit where credit is deserved.  This exercise isn't really practical for most because of equipment limitations (although there are creative ways to still get the same effect), and it's an illogical exercise for beginners, but I'd like to share it nonetheless. 

Simply lock your feet in under a stable surface, lean back, and BRACE.  Hold one end of a rope, and have a partner hold the other end.  Be sure to have your arms extended, as this increases the lever arm that your core has to work through - essentially making the exercise more difficult.  As you can see in the video, Kelsey just pulls that rope in an unpredictable fashion: up, down, left right, away from me, etc.  If you never knew your core was designed for dynamic stabilization, you will know shortly into this exercise as it will feel like your abs are being torn in half!  Oh, and do both sides, as shown in the video.

There you have it!  5 new core exercises to spice up your training (don't let me catch you doing sit-ups). 

P.S.  Wow if I say or hear the word "core" one more time I may need to be placed in an insane asylum.


Robert W. Dingus said...

"There was a time..."
"About 5:30."
"No, I said there was a time."
Love it man! Great looking site too!

Tim said...

Very interesting. I think I'll try a couple of these this week instead of side planks. I'd really like to try #5, but I don't think I can get it going at my gym.

Anonymous said...

Hey Stevo,
What are some sources to go to for workout information that I can TRUST? My immediate goal is to burn fat, but long term I just want time-efficient workouts for general health.

Jon L.

Anonymous said...

These are some of the stupidest things ever posted on the internet.

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