Connecting the Core
Paul J. Goodman, MS, CSCS
thletes have been inundated with terminol-
Rationale
ogy and references to core development
The goal of learning the specific muscles of the core is to enable
individuals to have the knowledge to correctly assess where they
may be deficient. Simply knowing where a deficiency is located
is half of the task, the other half lies with developing exercises
that will address those areas. This will then facilitate the process
of becoming increasingly stable and efficient in overall core
development.
in recent years. However, little has been
conveyed to these athletes on what qualifies as the core, and how
to specifically target muscles that may be beyond the scope of the
commonly referred regions. Although major muscles groups are
important in the function of the abdominals and the back, there
are many other muscles that need to be specifically addressed to
ensure the core is developed completely. If the core is underdeveloped or inefficiently trained, subsequent injuries or detriments
to performance may occur (see Figure 1).
Table 1. Prospective Injuries and Performance Detriments
Caused by an Underdeveloped Core.
Prospective Injuries
Lower Back Painlower lumbar and/or sacroiliac joints
Abdominal strains
Groin strains
Hip Flexor/abductor/adductor strains
Pelvic misalignment
Compensation musculoskeletal injuries
Prospective Performance Detriments
Poor gait mechanics
Poor postural alignment
Poor transferability of force from lower to upper
extremities and vice versa
Inability to decelerate/accelerate with minimal loss of
speed and force
Programs have developed beyond simply upper body and lower
body routines. Integrated designs of programs now incorporate
many methods and mechanisms to increase speed, power, and
strength. Many structural lifts (e.g. cleans and squats) do integrate
the core structure and aid to develop anterior and posterior
development. However, even with the progression of programs
to more complex training, specific core training is still, at times,
not at the forefront of those programs. Often core training is
programmed at the conclusion of a training session. However,
this is when you may not be capable of performing specific
movements to the degree of specificity needed. This can be
attributed to physical and mental fatigue. Therefore, it is suggested to incorporate core training as the precursor to training
sessions. Specific core stabilization and dynamic movements can
be a neuromuscular stimulant, aiding in more ballistic strength,
speed, and power movements.
Physiology
There is a common inference that the core is comprised of solely
the abdominals and lower back. More specifically, the abdominal
wall, consisting of the rectus abdominus, internal and external
obliques, and the transverse abdominus, has been the primary
focus in many core definitions and routines. These three muscle
groups are responsible for a broad scope of functional movements:
flexion, extension, rotation, lateral bending, as well as compression
of the trunk. These muscles work in conjunction with one
another to create movement of the trunk in the three planes
(frontal, sagittal, and transverse), but also act to stabilize and
support the spine during dynamic movements. However, the
scope of the core definition and responses to movement cannot
be limited within these three muscles.
Inability to withstand and balance external forces
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The lumbo-pelvic-hip (LPH) complex is a conglomeration
of 29 different muscles that attach to the core. This complex
musculature is responsible for stabilizing, transferring, reducing,
and producing force during closed kinetic chain movements
(where the foot is in contact with a solid surface such as the
ground). In addition, the muscles of the LPH complex are
responsible for maintaining balance, and serve as a base of
support over the center of gravity during functional range of
motion movements. Open chain movements, (where the foot is
not in contact with a surface), entails less dynamic movement,
consequently diminishing the activity of the LPH.
The multifidus, which is one of the muscles of the LPH, is
responsible for stabilizing the spine and pelvis directly prior to
movement of the limbs. This muscle works in conjunction with
the transverse abdominus to perform this preparatory action.
The muscles of the pelvic floor are also fully activated during this
segment of movement. The pelvic floor is also responsible for
support of the pelvic organs and abdominal contents, especially
when standing and exerting force during movement. However,
the transverse abdominus and the multifidus are the only muscles
active during all trunk motions.
Two other muscles of this region that are of vital importance for
core development are the psoas and the iliacus. These two muscles
are commonly referred to as, or in connection with, the hip flexors
(iliopsoas) due to the common insertion they maintain at the
femur. The psoas also connects to the lumbar region of the spine,
and is responsible for flexion of the trunk, rotation of the femur,
and flexion of the hip with the iliacus. The reason these muscles
are of vital importance in terms of core development is due
to their significance in terms of commonality of injury. If the
iliopsoas is progressively shortened, injury to the lower back can
acutely or chronically occur. Similarly, the psoas originates in the
spine at the same location as the latissimus dorsi. Due to this
intersection, if the shortened iliopsoas pulls on the common
junction of the latissimus dorsi, this can then pull on the levator
scapula, causing shoulder issues. Therefore, when developing a
program that incorporates flexion movements, it is necessary
to compliment the shortening activities with extension and
lengthening techniques.
It is necessary to emphasize the importance of comprehensive
core development around this pelvic region, especially for sports
that involve rapid acceleration of the lower limbs, as well as
abduction and external rotation about the hip. A condition known
as osteitis pubis is consistently seen in sports such as hockey, soccer,
hurdling, and football (especially kickers/defensive backs). This
is a condition that is caused by abnormal shearing forces across
the pubic symphysis. The pubic symphysis is a cartilage joint
that connects the pubic bones within the pelvis. The condition
stems from an elongation and/or a weakness of the adductors that
can be coupled with poor flexibility of the pelvis and sacroiliac
joints. The condition can feel similar to a groin strain but
generally emanates from the lower abdominals, and can
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consequently cause discomfort in this region as well. The issue
here is to ensure the adductors and abductors of the hip are
strengthened, while also maintaining a degree of flexibility about
the groin.
Many athletes experience lower lumbar discomfort as a common
ailment of training and or competing. This can be attributed to
the vast amount of muscles that surround and intersect within
this region, and that have the possibility of being overlooked in
the core program. Subsequently, in combination with the pelvic
stabilization and strengthening, activity of the gluteus medius,
gluteus maximus, and piriformis should be programmed to
completely stimulate and stabilize the posterior aspect of the hip
and pelvis. If too much attention is spent on the anterior musculature (abdominals) then muscle imbalances can be incurred,
which can lead to the aforementioned conditions and other strains
throughout the core region as well.
Introductory Programming
The following section provides an introductory 10-week
progression of exercises that address the issues presented. To
increase intensity for these exercises, increase the time under tension versus solely increasing the repetitions. Always emphasize
the technical aspect of drawing in (a technique of tilting the
pelvis and bringing the abdominal wall back towards the spine)
and a flat neutral spine to activate the muscles of the entire core.
These routines and exercises are not comprehensive, but are
fundamental to establishing a base of core development and can
be performed two-three times per week, depending upon the
level of core development.
Table 1. Routine (weeks 1 3)
Exercise
Time and
Repetitions
Progression
Plane Holds (Elbows)
0:30 sec each side
/0:45 sec front
0:60 sec each side
/0:120 sec front
45-Degree Hold
0:30 sec
0:45 sec
Dead Bug (90-Degree)
0:40 sec
0:60 sec
Alternating
Crunch Hold
4 x 0:05 sec
each side
3 x 0:10 sec
each side
Reverse Incline Plane
0:30 sec
0:60 sec
Glute Hold
0:40 sec
0:60 sec
Prone Pass
2 x 8 repetitions
2 x 12 repetitions
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Table 2. Routine (weeks 4 6)
Exercise
Time and Repetitions
Plane Holds (Hands)
with Leg Lifts
Begin with both feet down for 0:20
sec. Then lift the leg and hold for 20
sec, perform for both sides. Move to
the front position and hold for 20
sec. Then perform 2 x 0:10 sec lift
and holds for each leg in the front
position, completing the drill with
another 0:20 sec hold with both
feet down in the front position.
45-Degree Hold
0:45 sec hold
Dead Bug (90-Degree)
0:50 sec hold
Alternating Crunch Hold
3 x 0:10 sec holds on each side
Dead Bug (Extended)
0:40 sec hold
Reverse Incline Plane
with Leg Lifts
0:15 sec hold with both feet down,
followed by 2 x 0:10 sec lift and
holds for each leg, finishing with a
0:15 sec hold with both feet down.
Prone Pass
12 repetitions
Glute Hold with Leg Lifts
0:20 sec hold with both feet down,
followed by 2 x 0:05 sec lift and
holds for each foot, finishing with a
0:15 sec hold with both feet down.
Prone Pass
12 repetitions
Conclusion
It is important to recognize the core as a very broad scope of
muscles that work in union with one another to create and stabilize movement. Abdominal and lower back specific training is
a necessity when designing programs for core development.
However, it is vital to consider the entire anterior and posterior
musculature of the upper torso through the hips in order to fully
construct a core program. By considering and understanding the
total scope of the core, acute or chronic injuries and performance
limitations can be deterred or avoided completely.
Figures
Fig. 1a
Fig. 1b
Table 3. Routine (weeks 7 10)
Exercise
Time and Repetitions
Bench Bridge with
Arm Lifts
Begin with both arms down, holding
for 0:10 sec, followed by 3 x 0:07 sec
lift and holds for each arm, finishing
with a 0:15 sec hold with both arms
down.
Plane Holds (elbows)
with Leg Lifts (Sides Only)
2 x 0:15 sec holds with both feet
down, followed by 0:15 sec lifts.
Perform for both sides.
Dead Bug (Extended)
0:45 sec hold
45-Degree Hold
0:45 sec hold
Alternating Crunch Hold
3 x 0:10 sec holds on each side
Dead Bug (90-Degree)
0:40 sec hold
Prone Pass
15 repetitions
Glute Hold with Leg Lifts
Begin with a 0:20 sec hold with
both feet down, followed by 2 x
0:10 sec lift and holds for each foot,
finishing with 0:30 sec hold with
both feet down.
Prone Pass
15 repetitions
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Fig. 1c
Figures 1a c. Plane Holds Elbows (with or without leg lift)
Timed and/or Repetition of leg lifts
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Fig. 4a
Fig. 2a
Fig. 4b
Fig. 2b
Figures 4a & b. Glute Hold (with or without leg lift)
Timed and/or Repetition of leg lifts
Fig. 2c
Fig. 5a
Figures 2a c. Plane Holds Hands (with or without leg lift)
Timed and/ or Repetition of leg lifts
Fig. 3a
Fig. 5b
Figures 5a & b. Reverse Incline Plane (with or without leg lift)
Timed and/or Repetition of leg lifts
Fig. 3b
Figures 3a & b. Bench Bridge
Timed and Repetition of arm lifts
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Fig. 9a
Fig. 6a
Fig. 9b
Fig. 9c
Fig. 6b
Figures 6a & b. Alternating Crunch Hold
Timed and Repetition
Figures 9a c. Prone PassRepetition
About the Author
Paul Goodman earned his BA and MS from the University of
Wisconsin. He is currently the Head Strength and Conditioning
Coach at the University of Vermont. Before taking this position he
served as an assistant for the University of Wisconsin-Madison. Paul
is also the Vermont State Director for the National Strength and
Conditioning Association.
Figure 7. 45 Degree HoldTimed
Fig. 8a
Fig. 8b
Fig. 8c
Fig. 8d
Figures 8a d. Dead Bug (90 degrees or extended)
Timed or Repetition
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