anti-rotation

How to Create a Well-Rounded Core Training Program

August 28, 2017 · by Garrett McLaughlin

Article written on August 23rd, 2017 at 10:14am | Follow Garrett on Facebook and Instagram |

The core is complex and often misunderstood. I see this on a daily basis as I evaluate new clients and talk to them more deeply about their current exercise routine.

It’s quite easy to think about solely the abdominals when it comes to the core. They play a vital role in everyday tasks, athletics and injury prevention. Not to mention it’s a goal of most people to get “more cut” or 6-pack abs. But, training these muscles and overlooking the other important areas of the core is a very shortsighted approach that creates limited results.

In the following video, I talk about how the core requires attention from many different directions. From a stability standpoint, it’s important to teach the core how to prevent extension, prevent side bending, and prevent rotation. These three areas comprise a very well-rounded core stability training program when addressed properly. Let me show you exercises that will provide you with better long-term results…

By: Garrett McLaughlin, MS, ATC, CSCS, ART

The Basics Behind Creating Optimal Core Stability

September 21, 2016 · by Garrett McLaughlin

| Article written on September 21st, 2016 at 01:49pm | Follow Garrett on Facebook, Twitter, and Instagram |

Over the years, my thoughts on core training has changed. I dabbled with core strengthening and also at one point removed all flexion/extension movements altogether. The amount of over dramatization out there is huge! The body is meant to move in multiple planes of motion and also prevent motion, that is why having the proper balance is essential.

One area that has always been a staple in many exercise and rehabilitation programs is core stability. It’s really easy to promote the benefits as a joint needs to have the necessary amount of stiffness and reactiveness to prevent unwanted positions. This is important not only to prevent injury but to function optimally and transfer energy throughout the kinetic chain. If a joint is not stabilizing, energy is lost and more stress is placed on passive structures (ligaments, capsule, etc.).

A major problem I often see is that people don’t have a good classification system when putting core exercises together into a routine. This is almost done with reckless abandon based upon what exercises they like to do or where they feel needs the most attention.

Instead, let’s look at core stability from the viewpoint of what motions need to be prevented in order to perform at a higher level with less susceptibility to injury. If we utilize this simplistic but beneficial approach, preventing flexion, rotation, and lateral flexion are at the top of the list.

Anti-Extension

The anterior core musculature creates flexion movement at the spine. When these muscles fire and no motion occurs, this is called flexion moment. Essentially the muscles are maintaining the position of the spine while preventing any extraneous movement. Anti-extension is essential to reduce stress through the lumbar spine and maintain a neutral alignment. Below is a video explanation of anti-extension and a recommended exercise progression.

Rotation is another common motion often carried out at the trunk. Many sports consist of high velocity, rotational movements which is why teaching the body how to disperse and decelerate these forces is important. Anti-rotation exercises can consist of the pallof press and it’s variations. Below is a video explanation of anti-rotation and a recommended exercise progression.

Anti-Lateral Flexion

Last, but definitely not least, is anti-lateral flexion. The lateral flexors consist of the obliques, quadratus lumborum, and other core muscles. These muscles can be targeted with hip abduction leg lifts, lateral walks, and other strengthening exercises. But, to improve stability we must teach the body how to fire these muscles to maintain joint position. Below is a video explanation of anti-lateral flexion and a recommended exercise progression.

In summary, core stability is very different from core strength. Instead of firing the core musculature to create movement, these muscles must react and adjust to maintain healthy joint positions. Over the years, I have increased emphasis on core stability before strength. Teaching the body how to control, decelerate, and absorb forces may be a more advantageous starting point before creating motion at an unstable joint.

By; Garrett McLaughlin, MS, ATC, CSCS, ART

Exercise of the Month: Single Leg Static Row

July 3, 2014 · by Garrett McLaughlin

The single leg static row is your traditional cable row, but while only holding one cable handle and standing on a single leg. By doing so we incorporate a whole lot more stability through, not only the ankle and hip to keep us in place, but the core by preventing any trunk rotation. In my opinion, balance is an often neglected part of many people’s exercise programs. By adding the single leg static row into your program, you are still challenging the same upper back muscles, but also stressing balance and the core, which significantly increases the benefits.

Steps to properly execute this exercise:

Face the cable column and hold only a single handle
Whichever hand is gripping the weight, you will balance on the opposite leg
Keep a slight bend in the knee of the balancing leg
Complete the cable single arm row by keeping your forearm parallel with the ground and pulling the handle towards your body
Focus on squeezing the muscles between the shoulder blades with each repeition
Slowly lower the handle away from the body without allowing any rotation from the trunk, or loss of balance
Repeat for the desired repetitions

Notes:

Core position is essential throughout this exercise. While only loading a single leg, it causes a rotational stress on the core which needs to be counteracted in order to stay facing forward. Always try to set the cable to a level which is even with your elbow height.

Garrett McLaughlin is an Athletic Trainer, Personal Trainer, and Certified Active Release Techniques Provider in the Greater Nashville area. In addition to fitness and rehabilitation, Garrett compliments his programs with soft-tissue manual therapy to help his clients restore proper function and stay injury-free. For more information, contact Garrett.

Exercise of the Week: Pallof Press

July 28, 2013 · by Garrett McLaughlin

This exercise named after Physical Therapist John Pallof, has become one of my favorite core exercises. Why I feel this exercise has such value is because it can be done in several positions depending on your dysfunction. Whether you are standing, 1/2 kneeling, or tall kneeling, this exercise can also be used as a movement test to detect any left/right asymmetries. As I wrote previously in other posts, the core is more than just abdominals. The Pallof Press calls upon the entire core (lumbo-pelvic hip complex) to execute properly. The hips are key stabilizers in this exercise as well, which you will feel once you add some weight and hold the lower body static. Are you having problems creating stability in the lunge position, try half kneeling. Or maybe stability is an issue during squatting or deadlifting, than the tall kneeling/standing position fits you best. Remember the more joints you need to stabilize, the more difficult the exercise. That is why in most situations I have my clients start in the tall kneeling position and progress from there once it has been mastered. Make sure before you add weight that you are able to hold a perfect starting position with a tall posture and stationary lower body. Once you add weight and lock the hips in place, the resistance on the cable is going to want to pull the trunk into rotation. If the core is holding strong, we can prevent these forces and hold static. Here are a few videos to demonstrate.