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Browsing Tags core stability

3 Drills to Improve Pelvic Control for Runners

July 9, 2019 · by Garrett McLaughlin

Article written on July 9th, 2019 at 11:06am | Follow Garrett on Facebook and Instagram |

Despite only being bodyweight and something we just did as kids when playing sports or getting in trouble around the neighborhood, running is a complex set of actions that requires stability, timing, and coordination. One area in particular that I have paid extra attention to over the years is the pelvis.

What we need to realize about running is the set of demands acting in multiple planes of motion. Even though the movement itself happens in the sagittal plane (forward), there are frontal (lateral) and transverse plane (rotational) stresses occurring simultaneously which the body needs to withstand in order to maintain an optimal position.

While looking more closely at the pelvis and the single leg demands of running, it’s obvious that this junction helps tie together the lower extremity and trunk. Poor positioning and control of the pelvis can limit performance and cause a myriad of issues both above and below this area. That’s why emphasizing proper positioning of the pelvis is of the utmost importance within your strength training and injury prevention routine. But, unfortunately, it’s something that’s easily overlooked for more range of motion or greater loading during specific exercises. This can be a detriment to your running.

The two positions at the pelvis which I observe closely when watching my running clients are an excessive anterior pelvic tilt and pelvic drop. Now, before we go any further please realize that these positions are needed and will happen during running. But, it’s important to resist the extreme that reduces efficiency of movement. Because running is a mid-range activity that requires stability around the pelvis and trunk, excess motion is undesirable.

Anterior Pelvic Tilt

First, let’s talk about anterior pelvic tilt… Like I mentioned above, this is a common motion at the pelvis which needs to happen for proper mechanics of the lower extremity, pelvis, and spine during gait. Specifically, the pelvis will tilt anteriorly to allow for a greater hip extension range during the late stance phase and push-off. However, teaching runners how to control against an excessive anterior tilt in a controlled environment within their strength training program will help promote core stability and a more aligned and rigid position on the road or trail.

The most beneficial exercise that helps tie together the spine and pelvis while resisting against motion at the extremities, just like while running, is the dead bug. The dead bug is classified as an anti-extension core stability exercise. When classifying this exercise in relation to the spine, that is exactly true. But as I noted above, hip/spine extension and anterior pelvic tilt go hand and hand. So by limiting spine extension, you are also teaching the pelvis how to resist an anterior tilting pelvis.

How to perform the dead bug:

Lay supine with your hands above the shoulders and your knees above your hips
Reinforce a position where you engage the abdominals and slightly pull the rib cage down
At the same time, move the opposite arm and leg away from each other in a controlled manner
Return back to the starting point and repeat on the other side
Repeat this for 2 to 3 sets of 8-12 repetitions per side while resisting any change in position around the pelvis and lumbar spine

Note: The emphasis of this exercise should be around maintaining stability at the pelvis and core while moving the extremities. Therefore, being thoughtful and always reseting when form is lost will be important.

Now, please understand that the dead bug is the best starting point to teach proper anti-extension core stability and resisting against the anterior pelvic tilt. But, it’s not the end-all-be-all. This is the foundation which should be applied to your other core stability exercises as well. These exercises can include front planks, side planks, bird dog, straight legs lowering, stability ball rollouts, etc.

Pelvic Drop: Part 1

The next position of the pelvis which we will cover is called the pelvic drop. A little bit different then the forward tilting motion of the anterior tilt, the pelvic drop is lack of control in the frontal plane.

To paint a clear picture… pelvic drop happens when you are standing on one leg as you are running, and the opposite side pelvis drops towards the ground. This is also referred to as a positive Trendelenburg sign (see picture below). Although the ‘opposite’ side drops, it’s actually a stability and neuromuscular issue on the stance leg. That’s because muscles surrounding the hip joint, pelvis, and spine need to fire in anticipation to and throughout single leg stance to maintain an optimal position. This drop is a sign of a poor feedforward and feedback mechanism that causes inefficient movement and increased injury risk in the surrounding area. Clinicians might also tell you that the hip abductors are weak.

Over the years, I have experimented with many exercises to figure out which allow people to appreciate this position the best. The hip hike and/or hip hike walking exercise is one that is simple to observe but challenging to execute. I usually try several different variations to see which one is the most easily achieved and then progress appropriately.

How to perform the hip hike:

This exercise can be done stationary, while standing on a weight plate or step, or while walking
Place your hands across the top crest of the pelvis on both sides
While isolating one leg as your standing leg, try to lift the opposite side pelvis so that it is level with or higher than your stance leg
When lifting the pelvis, do so without rotating the body or excessively laterally flexion the spine
Hold for 2-3 seconds and lower
Repeat for 8-12 repetitions and switch to the other side, or walk in an alternating fashion

Note: This should be a subtle motion when lifting the pelvis and more so to appreciate the position. Do not allow the body to alter it’s vertical position. This drill can easily be used as a neuromuscular prep before any single leg strength training or within your running dynamic warm-up.

Pelvic Drop: Part 2

Once proper control and positioning of the pelvis is appreciated with the hip hike, I like to take it a step further. This is where most people struggle when it comes to controlling the pelvis. It’s important to realize that running requires varying angles at the lower extremity joints and a significant force during initial contact. Therefore, the hip hike is a solid neuromuscular exercise to appreciate the position which then needs to be loaded further.

Since running requires control through a degree of hip flexion and extension, this needs to be simulated while emphasizing levelness at the pelvis. One exercise in particular that can be helpful is the slow eccentric step up. Now, before I explain the movement, it’s very important to realize that height of the step matters tremendously. Using a step that is 6-10 inches is all you want when re-training control of the pelvis. Anything higher and the added range of motion will be working against pelvic control.

How to perform the slow eccentric step up:

Find a stair or low step that is approximately 6-10 inches high (the lower the better to start)
Place one foot on the step with a bent knee, and slightly lean the body forward over that leg
Adjust the pelvis to determine what position allows you to be level across both sides
Drive through the front leg to pull the body up into single leg stance
Ensure you are completing this motion slowly and maintaining levelness of the pelvis
Lower back time while emphasizing the front leg controlling you down, rather than the back leg reaching for the ground
Complete for 2 to 3 sets of 8-12 repetitions per side

Note: Control of the pelvis trumps height of the step. Therefore, start with a lower step and progress once you master the position. This same positional control of the pelvis should be implemented with other exercises, such as: lunges, single leg stance, etc.

In the end, this approach to re-establishing and reinforcing proper position of the pelvis takes time and consistency. I usually recommend that my runners progress through focused exercises for 3-6 months to see reliable results. It’s also smart to consider other running variables such as cadence, vertical oscillation, and crossover sign which will impact position of the pelvis. So make sure you are determining what areas require an intervention and proceed as needed.

If you have any questions about this topic, please feel free to comment below or schedule your FREE 15-minute Discovery Call. The Discovery Call is a way for us to connect and talk more specifically about your needs, as well as answer any questions you might have.

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

Tying Together the Core and Hip for Optimal Lower Extremity Kinematics

March 21, 2019 · by Garrett McLaughlin

Article written on March 21st, 2019 at 11:28am | Follow Garrett on Facebook and Instagram |

When we look at proper running form, there is a significant requirement at the hip to stabilize the lower extremity. Stability promotes optimal alignment and greatly improves efficiency during gait. But, the body does not work in isolation and this is especially true while running. Many processes need to happen in a timed out and coordinated fashion in order to create proper movement.

So, how do you create an environment that carries over to better running mechanics and performance? It all comes down to knowing your limitations. exercise selection, progressive overload, and a solid understanding of physiology.

Yes, hip stability is super important. However, a stable hip without control of the spine, pelvis, and ankle is a lost cause. That’s because all of these areas require stability and reflexive control to keep you in an efficient and aligned position while running.

As a starting point, ground-based exercises are an excellent choice. But, it’s important to translate these improvements on the ground into an upright and loaded position that will ultimately carryover to running. This will tie together stability, strength, balance, and neuromuscular control which are all essential for proper movement.

In today’s article, I want to share (3) of the most beneficial core and hip combo exercises for runners. Their benefit comes from targeting the lateral core (obliques and QL) and hip (gluteals, TFL, hip rotators) simultaneously which helps simulate the demand on these areas while running.

The exercises include:

Modified Lateral Elbow Stabilization (Ground-Based: Beginner)
Lateral Elbow Stabilization (Ground-Based: Intermediate/Advanced)
1-Dumbbell Marching (Upright: All Levels)

As I mentioned previously, this progression teaches hip/core strength and stability on the ground in addition to increasing the demand in an upright position that relates running. I highly recommend this approach for any runner who is serious about seeing big improvements in function and performance.

Take a second and watch this video to learn proper technique on these 3 exercises…

Now that you have learned and hopefully understand the exercises, it’s important to go about this the right way. The modified lateral elbow stabilization and lateral elbow stabilization target the exact same thing but one is very much harder than the other. My recommendation is to select which one you can successfully complete 3 sets of 10 repetitions and start from there. Oftentimes, the lateral elbow stabilization takes approximately 4-6 months to build up to, so don’t rush! It’s more important to hold yourself in the right position and with good technique, rather than choosing the hardest exercise just because.

Since the marching exercise is resisted with a single dumbbell, you can start working on that immediately. Complete the ground-based and marching exercise in the same strength training session to see the benefits from both. This will help build strength, stability and balance in two different positions to impact your running.

Any questions? Comment below or contact me directly so I can provide more individual feedback. Thanks for reading!

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

Core Training for Runners: Stability vs. Flexion-Based Exercises

March 18, 2019 · by Garrett McLaughlin

Article written on March 14th, 2019 at 01:44pm | Follow Garrett on Facebook and Instagram |

When we look more closely at how the spine functions during running, it becomes clear that stability is a more relevant characteristic than strength. The spine does go through a small amount of rotation but you are never flexing, extending, or rotating through the range of motion. Or, atleast I hope you aren’t! So why would you only train the core via flexion-based exercises and through these unused ranges, while neglecting the stability component altogether?

Core stability is very important when resisting unwanted joint positions and maintaining proper alignment. During running the spine should remain upright, rigid, and resisting external forces so the lower body can move efficiently. Like I mentioned above, there is a degree of rotation that happens which acts as a counterbalance to the lower body. But, for the most part, stability and proper positioning of the spine are far more important than solely possessing a strong core.

My goal with this video blog is to educate and hopefully build awareness around proper core training for runners. Don’t get me wrong, crunches, sit-ups, and other core exercises can still be used with this approach. But, if you are looking to train the core in an effective way that carries over to better performance and longevity in the sport of running, there needs to be an emphasis on stability of the spine.

In the following video, I want to walk you through (3) of the best core stability exercises for runners. They include:

Dead Bug
Bent Legs Lowering
Front Plank

Note: It’s important to pay close attention to the position of your pelvis and spine. Maintaining a neutral spine is important to reinforce throughout the duration of the exercise. Once this position is lost, re-set, and go back into your repetitions or hold.

Now it’s up to you! Use this article and video as a guide to see where your current core training program is lacking. If it consists solely of core strengthening and no stability, I highly recommend adding some of the exercises I outline in the video.

Obviously this is a very basic starting point to see better results that carryover to your running. So please let me know if I can help you by designing a more individualized program to achieve your running goals.

Please comment and leave feedback below on your thoughts from the article or core training in general.

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

Why Certain Core Exercises Hurt Your Lower Back

November 25, 2018 · by Garrett McLaughlin

Article written on November 19th, 2018 at 01:46pm | Follow Garrett on Facebook and Instagram |

Does your lower back feel healthy and pain-free throughout the day but only to become very irritated with certain core exercises? Instead of jumping to conclusions, it’s important to realize two important factors:

You never have low back pain throughout your daily routine
Your back pain increases in response to specific movements

When this is the case, it’s important to take a step back and look at the bigger picture. Of course, seeking an evaluation from a trained healthcare professional can be a viable option. And, I always recommend this when dealing with pain or before getting started with an exercise program. But, if you have narrowed down the painful stimulus to specific movements, then it seems more impactful to either remove the trigger or assess technique and form while performing those movements.

The core is a complex area of the body. In the movement world we refer to this as the lumbopelvic hip complex. Therefore, it encompasses more joints and muscles than most people realize.

For decades we have been addressing this area with exercises such as sit-ups, crunches, supermans, etc. These can be beneficial to increase strength at the musculature surrounding the core. But, how much impact do they have on stability? And, do they place an unwanted amount of compressive force on the spine itself?

Instead of always strengthening these muscles in an attempt to build a healthy and resilient spine, let’s incorporate a stability component to improve control and positioning of each spinal segment. Too often do I see people performing tons of flexion, extension, and rotation-based movements without any focus on stability and joint position. Yes, this might build a killer 6-pack, but is it the best long-term strategy for spine health?

So, where do you begin? Self-assessing core stability can provide feedback into how well you are controlling the position of your spine. This isn’t how much weight you can move or repetitions on a sit-up. But rather how well you maintain neutral while the extremities move.

A simple and effective self-assessment is the legs lowering drill. I would recommend performing this with a 10-second eccentric (lower) while monitoring the position of the pelvis, spine, and rib cage. Sometimes it can be helpful to have a friend look at these areas for you to provide more accurate feedback. The video below will provide an explanation on how to properly perform this self-assessment.

Following the legs lowering self-assessment, if you notice that the lumbar spine loses it’s position into extension before the legs lower to 45 degrees, it’s important to patiently and consistently work on improving core stability. In the following video, I want to walk you through a simple exercise progression that serves as the foundation for better lumbar stability. These exercises include:

Hooklying marching
Dead bug
Overhead dead bug

If this approach to core training is new to you or you found that it was very challenging to perform these exercises with good control, it’s important to make these stability exercises a staple within your program. What’s important when it comes to improving stability is not attempting the hardest variation and struggling through with minimal success. Instead, perform the exercise that challenges you in a productive way for 4-8 weeks before moving on to the next. The goal should be quality and execution over quantity.

If you have any questions or need help troubleshooting any lower back pain as it relates to your current exercise program, please feel free to comment below or message me directly. I hope this video provided you value in some way. Thanks for reading!

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

How to Manipulate External Load to Optimize Kinematics

January 8, 2018 · by Garrett McLaughlin

Article written on January 8th, 2018 at 01:39pm | Follow Garrett on Facebook and Instagram |

Resistance is such an important factor when it comes to strength training. But, how often do you alter the position of the resistance to assist or further challenge the body?

Let’s look past the short-sighted approach of using resistance to increase load and instead think more about quality of movement and/or what area are you trying to target. This will require you to think outside of the traditional thought process, but it will ultimately create better long-term improvement in movement quality.

In the following video, I demonstrate various loading strategies for the step up. Some of these strategies can be used to improve kinematics of the movement, while others increase the difficulty. Regardless, the movement remains unchanged and only the position of the resistance is altered.

Click below to watch the video…

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

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

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