Core, Core, Core,
You need it, preferably LOTS of it.
But just having ABZZZ isn’t enough.
You need a core that actually works.
A core that STOPS, instead of creates or allows movement through the lumbar spine.
The “core” must create, as Dr. Stu McGill puts it,
*this in NOT an ED commercial…But his lab did do this study.
So sit-ups, crunches, Russian twists, these things, all out.
And “Anti- Core”, exercises that “BRACE” the spine against movement is all in….
Ribcage Down, Hips in Neutral: The Cylinder Position
Here’s the short:
Use your “core” to create a stable platform not your lower back.
Jamming your L4, L5 and S1 vertebrae into each other to create stability is a
really fucking bad less than optimal stabilization strategy.
You Got Abzz Bro, But You Got No Obliques:
Obliques may….maaaay be the most important “ab” muscle.
But probably not, as in, there is no “most important”.
But definitely most neglected.
Obliques- Glutes: They Need Each Other
If the glutes “set” the hips…
And the obliques “tie” the hips to the ribcage
You kinda need the Glute/ Oblique, hip stability complex to function as a unit if you’re going to achieve “Super Stiffness”.
Whats the best exercise for that?
The Pallof Press:
- Feet Hip to Slightly Outside Shoulder (athletic stance) Width
- Feet STRAIGHT ahead <—“active” foot, foot/ ankle never collapsed
- Knees in line with feet (glutes on)
- Standing straight up or a slight hip hinge (knees NEVER driven forward)
- Rib and hip in neutral
- Belt buckle, belly button and sternum all aligned
- Shoulders down and in neutral (neither retracted or protracted)
- Always grip the handle in the hand farthest from the anchor point
- Hands press STRAIGHT out
- Achieve FULL APEX
- Be AGGRESSIVE
- Crush the handle
- “Attack” the floor with the inside midfoot/ heel
- Think of yourself as a “Pillar”, “Rooting” yourself into the floor.
- If the far side obliques and the inside glute light up, you’re gravy baby…