Core work is still a hot topic these days.
And with good reason , because there is still A LOT of misunderstanding surrounding it.
For example:
One of the causes I went to my kettlebell instructor certification (the RKC) back in 2005 was because even though I could:
Hold a Plank for a couple of minutes
Hold a side bridge for 2 minutes
Do single leg hip bridges on a stability ball for two sets of reps of 20
Do Single Leg Touchdowns , standing on a half foam-roller for 2 sets of 20 using a 25 lb dumbbell (think single leg deadlift, but your arm ends up over your head - kinda like a slow speed snatch)
Do single leg chops and lifts (on a “balance pad” - unstable surface)
And any number of other “fun moves” for my “core stability” and core strength...
But I -
[a] Still injured the labrum in my right hip…
And more importantly to me at the time -
[b] I still couldn’t do two-hand swings without my lower back hurting
So how does that occur ?
Simple.
You use the wrong core engagement strategies.
And / or the wrong core exercises .
I recently watched a “ Top Core Exercise…?” video.
In it, the presenter made the case that the “best” core exercise was the Loaded Carry.
Of course, me being - well, me - I immediately disagreed.
The answer is, it might be, and it might not be, depending on the person and his/her current level of core health.
I’m not knocking the Loaded Carry - it's a valuable exercise.
But experience has shown me that you have to have a sufficient level of stability and strength in your core already in order to use them effectively .
Otherwise, you can irritate your facet joints in your spine (instability) and / or stress your QL (quadratus lumborum) - a muscle that runs on an angle that connects your spine to your pelvis.
As someone who’s experienced both , I can tell you with 100% certainty that -
[a] Neither are fun
[b] Both will cost you some time off your training - even delay you a few weeks or worse - months
And -
[c] Probably cost you some, if not a lot of money - if you go see a chiropractor or massage therapist for relief ( often)
So how do you know what the “right” core exercise - or even the “BEST” core exercise is for you?
You TEST (Evaluate) yourself.
I recommend you use these two simple tests.
The first tests / screens your involuntary core stability and also detects asymmetries between sides.
It’s very important to assess whether your core automatically contracts before movement and to figure out if you have side-to-side vulnerabilities.
The second is highly important for determining how strong your anterior core (the front of your body) is and whether you can prevent harm while doing KB Ballistics like the Swing, Clean, and Snatch.
What I’ve discovered over the last 15 years is that people who’ve had the following:
Lower back problems
Hip strains
Knee injuries
Abdominal surgeries (including women having C-sections)
To name but a few…
… Have weakened the ability to reflexively protect their spine before they load it with a kettlebell or any other piece exercise of equipment.
Their “anticipatory” stabilization function is “offline.”
And as a result, they have to dedicate some effort “re-educating” their core to bring that anticipatory function back online -
Kinda like Neo in The Matrix when Tank “uploads” Kung Fu into him.
It’s not as fast for us as it was for Neo, but one specific workout does (which I call “Your Core Foundation”) make a major and immediate difference for most of us.
(I say "us," because I’ve gone through this myself. As a result, I hit PRs - Personal Records - in my 50s which I couldn’t do in my 20s.)
So, take these evaluations , find out if you have any weaknesses , and if you do, improve them.
You can research your own core routines or you can grab the “done for you” version where I’ve laid everything out for you called Systematic Core Training For Kettlebells.
At the end of the day, using the right core routine can help you or hurt you - especially when hoisting your KBs over your head.
Hope this helps .
Stay Tough,
Geoff Neupert.