Core Stability for the Real World
Core stability should be a big part of everybody’s training. It is important for spine health, athletic performance and just makes you function better. One of the most important aspects of core stability is resisting extension (arch of low back). Think planks. This aspect of core stability was discussed in depth in a previous post HERE.
In this post, we’ll talk about some of the other aspects of core stability. Anti-extension training sets the foundation, but we need more than that to function well. Read on to learn all about how to train your core to resist rotation.
We talked about how the core is mostly meant to RESIST motion, not create it. In the real world, whether we are playing sports or picking something up off the floor, your arms and legs are doing most of the moving. Your core (meaning your entire torso) is meant to resist and transfer motion.
As an example, take a look at Rory McIlroy smash this drive. There is obviously some motion going on in his trunk, but if you look closely you’ll see that his low back is staying surprisingly still. He creates torque and force through the movement and turn of his lower body and upper body. His trunk is stable and works well to transfer the force to the club and ball.
Anti extension training is a huge part of core strength and low back health, but as you can see, real world situations demand stability in ALL planes of motion. Let’s talk about what this means.
The Other Planes Of Core Stability
So, what are the other ways we need to train our core (other than anti-extension)?
Anti rotation
Anti side bending
Anti flexion
Being able to resist and transfer force in all planes of motion is what improves athletic performance, back health and creates powerful, fluid movement.
Let’s talk about anti-rotation strength today.
As we saw above, athletes definitely need to be able to resist and transfer rotational force through the core to create power. Other obvious examples are sports like baseball, tennis and volleyball. However, regular daily tasks like lifting your kids still need a strong, stable and fluid core.
Here are some of our favorite ways to train anti-rotation:
Core Exercises for Low Back Pain
We really like kneeling anti-rotation variations for my patients with low back pain. They help teach you how to stabilize through your hips and core while providing feedback about spine position. These don’t look like much, but give them a try and you’ll feel how you really have to fight to maintain spine position as you extend your arms.
Half Kneeling Pallof Press
Working ant-rotation in this position not only trains your core, but also works on hip mobility and stability.
Tall Kneeling Pallof Press
Take the ant-rotation press to tall kneeling to make it more difficult for both the core and the hips.
Standing Pallof Press
The standing version of the pallof press helps make sure core strength transfers to real life tasks.
Core Exercises for Rotational Athletes
These next two are go to exercises for any rotational athletes (golf, baseball, tennis, etc.) because they help teach you to stabilize and transfer force. While there is a small amount of trunk motion here, the main focus is still resisting and controlling rotation.
Half Kneeling Chop
This exercise can teach you how to generate power with your core and deliver it with your arms.
Half Kneeling Lift
This exercise teaches you how to keep your core stable while lifting and throwing.
Unilateral Training for Core Strength
An often overlooked way to incorporate more core work into training is simply doing exercises one side at a time.
With the offset load, you have to stabilize much more through the core and trunk. In this example, the dumbbell on one side is trying to pull the body into rotation. You won’t be able to press as much weight as during a double arm bench, but this can be a valuable exercise variation to mix things up.
Single Arm Dumbbell Bench Press
Add more core challenge by doing exercises one side at a time.
Anti-rotation is an important part of athletic performance and spine health. Give these a try and let us know how it goes. We’ll cover some other aspects of core training and spine health in upcoming posts.
Low Back Pain Treatment In Southeastern Massachusetts
If you need help dealing with low back pain, strengthening your core or getting back to your best in your sport, we would love to help.
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