Core exercises is still a trending topic these days.
And understandably so, because there is still A LOT of debate surrounding it.
For example:
One of the motivations I went to my kettlebell instructor certification (the RKC) back in 2005 was because even though I could:
Hold a Plank for 2 minutes
Hold a side bridge for two minutes
Do single leg hip bridges on a stability ball for 2 sets of 20
Do Single Leg Touchdowns , standing on a half foam-roller for two sets of twenty 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 “circus tricks” 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 stabilization strategies.
And / or the wrong core movements .
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 criticizing the Loaded Carry - it's a valuable exercise.
But experience has shown me that you have to have a adequate degree of stability and strength in your core already in order to use them correctly .
Otherwise, you can strain your facet joints in your spine (instability) and / or overwork your QL (quadratus lumborum) - a muscle that runs on an angle that connects your spine to your pelvis.
As someone who’s done both , I can tell you with 100% certainty that -
[a] Neither are fun
[b] Both will cost you some time off your training - even hold you back a few weeks or perhaps 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 straightforward tests.
The first tests / screens your reflexive core stability and also detects asymmetries between sides.
It’s super important to discover whether your core automatically contracts before movement and to determine if you have side-to-side imbalances .
The second is highly important for understanding how strong your anterior core (the front of your body) is and whether you can avoid injury while doing KB Ballistics like the Swing, Clean, and Snatch.
What I’ve learned over the last 15 years is that people who’ve had the following:
Lower back strains
Hip issues
Knee injuries
Abdominal surgeries (including women having C-sections)
To name but a few…
… Have lost the ability to subconsciously stabilize their spine before they load it with a kettlebell or any other piece of equipment.
Their “anticipatory” stabilization function is “offline.”
And as a result, they have to spend a little bit of time “re-educating” their core to reactivate that stabilizing function -
Kinda like Neo in The Matrix when Tank “uploads” Kung Fu into him.
It’s not as quick for us as it was for Neo, but one specific routine does (which I call “Your Core Foundation”) make a significant check here and immediate difference for most of us.
(I say "us," because I’ve needed to complete 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 deficits, and if you do, fix them.
You can research your own core exercises 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 exercise can help you or harm you - especially when hoisting your KBs over your head.
Hope this assists .
Stay Tough,
Geoff Neupert.