John Sifferman on the plank

John often comments on this blog and he is a good and knowledgeable guy,

His stuff on planks is superb



The 5 minute set - 15 secs in each of 20 different variations is also a massive challenge

Serious Core Strength

from the great Konstantinovs

Exercise to activate the core

Not sure how much this tells us.    Basically standing one arm presses cause more activation of the "core" than doing them seated with both arms.

Muscle activity of the core during bilateral, unilateral, seated and standing resistance exercise
Little is known about the effect of performing common resistance exercises standing compared to seated and unilaterally compared to bilaterally on muscle activation of the core. Thus, the purpose of this study was to compare the electromyographic activity (EMG) of the superficial core muscles (i.e. rectus abdominis, external oblique and erector spinae) between seated, standing, bilateral and unilateral dumbbell shoulder presses. 15 healthy males performed five repetitions at 80% of one-repetition maximum of the exercises in randomized order. Results were analyzed with a two-way analysis of variance and a Bonferroni post hoc test. The position × exercise interaction was significantly different for rectus abdominis (P = 0.016), but not for external oblique (P = 0.100) and erector spinae (P = 0.151). The following EMG results were observed: For rectus abdominis: ~49% lower in seated bilateral versus unilateral (P < 0.001), similar in standing bilateral versus unilateral (P = 0.408), ~81% lower in bilateral seated versus standing (P < 0.001), ~59% lower in unilateral seated versus standing (P < 0.001); For external oblique: ~81% lower in seated bilateral versus unilateral (P < 0.001), ~68% lower in standing bilateral than unilateral (P < 0.001), ~58% lower in bilateral seated versus standing (P < 0.001), ~28% lower in unilateral seated versus standing (P = 0.002); For erector spinae: similar in seated bilateral versus unilateral (P = 0.737), ~18% lower in standing bilateral versus unilateral (P = 0.001), similar in seated versus standing bilateral (P = 0.480) and unilateral (P = 0.690). In conclusion, to enhance neuromuscular activation of the superficial core muscles, standing exercises should be used instead of seated exercises, and unilateral exercises should be used instead of bilateral exercises.

Sit-up Training Versus Core Stabilization Exercises

Last year Drew Baye pointed to a long article called The Myth of Core Stability. It is an interesting read amid all the current fashions of training. Part of the conclusion was as follows:

Weak or dysfunctional abdominal muscles will not lead to back pain Tensing the trunk muscles is unlikely to provide any protection against back pain or reduce the recurrence of back pain.Core stability exercises are no more effective than, and will not prevent injury more than, any other forms of exercise.

Core stability exercises are no better than other forms of exercise in reducing chronic lower back pain.

I think there is definite value in targeted and tailored prehab and rehab work of the sort I sometimes point to - e.g. as discussed by Colin - but that article did get me thinking.

I thought of it again when I saw this:

Effects of Traditional Sit-up Training Versus Core Stabilization Exercises on Short-Term Musculoskeletal Injuries in US Army Soldiers: A Cluster Randomized Trial.

Background The US Army has traditionally utilized bent-knee sit-ups as part of physical training and testing. It is unknown whether the short-term effects of a core stabilization exercise program (CSEP) without sit-up training may result in decreased musculoskeletal injury incidence and work restriction compared with traditional training.......

.......Of the 1,141 soldiers for whom complete injury data were available for analysis, 511 (44.8%) experienced musculoskeletal injuries during training that resulted in work restrictions. There were no differences in the percentages of soldiers with musculoskeletal injuries. There also were no differences in the numbers of days of work restriction for musculoskeletal injuries overall or specific to the upper extremity. However, soldiers who completed the TEP and experienced a low back injury had more days of work restriction: 8.3 days (SD=14.5) for the TEP group and 4.2 days (SD=8.0) for the CSEP group.

I know there are limitations to this study, bu it is not really a ringing endorsement of core stabilisation training.

McGill Exercises

In discussing back pain, some people - including Bill De Simone - have recommended that I look at McGill;s exercises. Here is a video of him looking at his ideas which are also described here:

The Myth of Core Stability

Drew Baye pointed to this

The Myth of Core Stability by Professor Eyal Lederman

The principle of core stability has gained wide acceptance in training for prevention of injury and as a treatment modality for rehabilitation of various musculoskeletal conditions in particular the lower back. There has been surprising little criticism of this approach up to date. This article will re-examine the original findings and the principles of core stability and how well they fare within the wider knowledge of motor control, prevention of injury and rehabilitation of neuromuscular and musculoskeletal systems following injury.

It is a long article....so here is the conclusion:

Weak trunk muscles, weak abdominals and imbalances between trunk muscles groups are not pathological, just a normal variation. The division of the trunk into core and global muscle system is a reductionist fantasy, which serves only to promote CS. Weak or dysfunctional abdominal muscles will not lead to back pain Tensing the trunk muscles is unlikely to provide any protection against back pain or reduce the recurrence of back pain.Core stability exercises are no more effective than, and will not prevent injury more than, any other forms of exercise.

Core stability exercises are no better than other forms of exercise in reducing chronic lower back pain. Any therapeutic influence is related to the exercise effects rather than CS issues.There may be potential danger of damaging the spine with continuous tensing of the trunk muscles during daily and sports activities. Patients who have been trained to use complex abdominal hollowing and bracing manoeuvres should be discouraged from using them.

Steve Maxwell: Revolving Plank Complex

Steve Maxwell's plank complex.

Oblique side raise

This is a toughie.

BOSU balls don't help?

You've probably seen these in gyms. According to their site:

BOSU™ is an acronym for "both sides up". The BOSU® Balance Trainer can be used with the platform side either up or down for different types of balance challenge. The solid platform is 25 inches in diameter and the dome should be inflated until it is firm. Two recessed handles on the bottom of and towards the sides on the platform make it easy to turn over or carry. This hybrid fitness product has its genesis in the field of medicine, as well as balance, functional (oh no! you know we have been discussing functional training!) and sports specific training. Neuromuscular physiology, which helps to define human movement, provides the science that backs this remarkably complete approach to training. The BOSU® Balance Trainer offers a different means to make exercise more appealing and effective for average people, fitness enthusiasts and highly trained athletes.

Here is a study I have just seen that questions the use of the BOSU:


Effect of surface stability on core muscle activity for dynamic resistance exercises.


PURPOSE: To compare core muscle activity during resistance exercises performed on stable ground vs. the BOSU Balance Trainer. METHODS: Twelve trained men performed the back squat, dead lift, overhead press, and curl lifts. The activity of the rectus abdominis, external oblique abdominis, transversus abdominis/internal oblique abdominis, and erector spinae muscles was assessed. Subjects performed each lift under three separate conditions including standing on stable ground with 50% of a 1-RM, standing on a BOSU Balance Trainer with 50% of a 1-RM, and standing on stable ground with 75% of a 1-RM. RESULTS: Significant differences were noted between the stable 75% of 1-RM and BOSU 50% of 1-RM conditions for the rectus abdominis during the overhead press and transversus abdominis/internal oblique abdominis during the overhead press and curl (P < .05). Conversely, there were no significant differences between the stable 75% of 1-RM and BOSU 50% of 1-RM conditions for the external obliques and erector spinae across all lifts examined. Furthermore, there were no significant differences between the BOSU 50% of 1-RM and stable 50% of 1-RM conditions across all muscles and lifts examined. CONCLUSIONS: The current study did not demonstrate any advantage in utilizing the BOSU Balance Trainer. Therefore, fitness trainers should be advised that each of the aforementioned lifts can be performed while standing on stable ground without losing the potential core muscle training benefits.


Being on the BOSU or off it doesn't make a difference!

Core Training

Core training helps rehabilitate injuries but does not seem to improve athletic performance.....

A further confounding factor is that because of the differing demands on the core musculature during everyday activities (low load, slow movements) and sporting activities (high load, resisted, dynamic movements), research performed in the rehabilitation sector cannot be applied to the sporting environment and, subsequently, data regarding core training programmes and their effectiveness on sporting performance are lacking. There are many articles in the literature that promote core training programmes and exercises for performance enhancement without providing a strong scientific rationale of their effectiveness, especially in the sporting sector.

Interesting

Optimizing performance by improving core stability and core strength






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Plate Shifting

I don't know how "primal" or natural this is....but what a killer exercise:



The video is from Will Heffernan - a top strength and conditioning coach in Ireland.

sandbag half moons

Mountain Athlete Rob gets his guys doing a challenging ab / core move sandbag half moons . Sandbags are great.



He got the move from Catalyst Athletics

Begin with a sandbag lying flat on the ground at one side of your feet. Squat and twist to grab ahold of it, lift and accelerate the bag up and overhead, lowering to the opposite side of your feet. Attempt to maintain as close to a neutral spine position as possible.

I'm not sure what my posture gurus would make of it!

Real Core Strength

Again I am indebted to Mountain Athlete

Slosh Pipe

I'm not sure where I first came across the Slosh Pipe. I think it was this article by Dan John. It is a great idea and one day - if I get a bigger flat or one with a garden I'll have to build one to play with.

The Slosh Pipe keeps getting recommended in different places. Mark Sisson wrote about it last week.

The slosh tube makes simple movements difficult. It makes you work hard for motions that you take for granted as a Primal fitness head. Even better, using a slosh tube doesn’t quite feel like a traditional workout. It’s fun and different. And isn’t that what effective workouts are all about? Tricking your body into performing hard work, and enjoying it?

Here is Rob putting it to work on one of his athletes.




And here is a strong girl walking with the pipe

Basketball Rollouts

Straight to the Bar pointed this out and it is a great idea.... simple but challenging

More Core Training......

Mark Twight says:

One-Piece
Dan John originally said that the body is one-piece, and joked that there is no core. We couldn't see how rolling around on a Swiss Ball could do any more than help stabilize muscles around one's center. However, we learned that many other exercises taught one to initiate movement from the centre without ever being recognized as "core exercises" so we filmed some.

Check out the Turkish Get ups at the end....

There is no core......The body is one piece....

Core Strength - Deadlift.....or use a Swiss Ball?

According to this study you are better off squatting and deadlifting than playing on a swiss ball......

(I think I've said something similar before)


Trunk muscle activity during stability ball and free weight exercises.


The purpose of this investigation was to compare trunk muscle activity during stability ball and free weight exercises. Nine resistance-trained men participated in one testing session in which squats (SQ) and deadlifts (DL) were completed with loads of approximately 50, 70, 90, and 100% of one-repetition maximum (1RM). Isometric contractions during 3 stability ball exercises (quadruped (QP), pelvic thrust (PT), ball back extension (BE)) were also completed. During all exercises, average integrated electromyography (IEMG) from the rectus abdominus (RA), external oblique (EO), longissimus (L1) and multifidus (L5) was collected and analyzed. Results demonstrate that when expressed relative to 100% DL 1RM, muscle activity was 19.5 +/- 14.8% for L1 and 30.2 +/- 19.3% for L5 during QP, 31.4 +/- 13.4% for L1 and 37.6 +/- 12.4% for L5 during PT, and 44.2 +/- 22.8% for L1 and 45.5 +/- 21.6% for L5 during BE. IEMG of L1 during SQ and DL at 90 and 100% 1RM, and relative muscle activity of L5 during SQ and DL at 100% 1RM was significantly greater (P < or = 0.05) than in the stability ball exercises. Furthermore, relative muscle activity of L1 during DL at 50 and 70% 1RM was significantly greater than in QP and PT. No significant differences were observed in RA and EO during any of the exercises. In conclusion, activity of the trunk muscles during SQs and DLs is greater or equal to that which is produced during the stability ball exercises. It appears that stability ball exercises may not provide a sufficient stimulus for increasing muscular strength or hypertrophy; consequently, the role of stability ball exercises in strength and conditioning programs is questioned. SQs and DLs are recommended for increasing strength and hypertrophy of the back extensors.

So it is this:





Or this:

Suspended Pushups

This study looked at the effect on the body of standard pushups compared to pushups on a labile (unstable) surface. Suspended pushups worked the abdominals and upper back (lats) a lot more. However, the researchers caution that this extra work could potentially overload the lower back. Maybe - if you already have a dodgy back - we are back to caution....do no harm

Great video too!

Muscular contribution to low-back loading and stiffness during standard and suspended push-ups.

Push-up exercises are normally performed to challenge muscles that span upper extremity joints. However, it is also recognized that push-ups provide an effective abdominal muscle challenge, especially when the hands are in contact with a labile support surface. The purpose of this study was to compare trunk muscle activation levels and resultant intervertebral joint (IVJ) loading when standard and suspended push-ups were performed, and to quantify and compare the contribution of trunk muscles to IVJ rotational stiffness in both exercises. Eleven recreationally trained male volunteers performed sets of standard and suspended push-ups. Upper body kinematic, kinetic, and EMG data were collected and input into a 3D biomechanical model of the lumbar torso to quantify lumbar IVJ loading and the contributions of trunk muscles to IVJ rotational stiffness. When performing suspended push-ups, muscles of the abdominal wall and the latissimus dorsi were activated to levels that were significantly greater than those elicited when performing standard push-ups (p<.05). As a direct result of these increased activation levels, model-predicted muscle forces increased and consequently led to significantly greater mean (p=.0008) and peak (p=.0012) lumbar IVJ compressive forces when performing suspended push-ups. Also directly resulting from the increased activation levels of the abdominal muscles and the latissimus dorsi during suspended push-ups was increased muscular contribution to lumbar IVJ rotational stiffness (p<.05). In comparison to the standard version of the exercise, suspended push-ups appear to provide a superior abdominal muscle challenge. However, for individuals unable to tolerate high lumbar IVJ compressive loads, potential benefits gained by incorporating suspended push-ups into their resistance training regimen may be outweighed by the risk of overloading low-back tissues.

Another Turkish Get Up Style

I've posted a couple of tutorials before on the Turkish Get Up (TGU) here and here.

Scott Sonnon has just posted another variation which is specifically aimed at developing speed-strength. He trains fighters, so that is a particularly useful fitness element.

The describes the move and its context in a blog post here. The video below shows the style:



I like the shin roll to the squat.

Primal Conditioning

Just a couple of videos today:

first off some bodyweight stuff:



then Ross Enamait demonstrates several movements with a pair of homemade ab wheels. A more detailed discussion (with pictures) is provided at the link here. Nice bit of Pantera on the soundtrack too!