Core exercises is still a popular topic these days.
And understandably so, because there is still A LOT of misunderstanding 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 2 minutes
Do single leg hip bridges on a stability ball for two sets of twenty
Do Single Leg Touchdowns , standing on a half foam-roller for two sets of twenty using a 25lb dumbbell (think Single Leg Deadlift , but your arm ends up over your head - kinda like a slow speed snatch)
Do Single Leg Chops & 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 tore the labrum in my right hip…
And more importantly to me at the time -
[b] I still couldn’t do 2-Hand Swings without my lower back hurting
So how does that take place?
Simple.
You use the wrong core engagement strategies.
And / or the wrong core movements .
I recently watched a “BEST 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 ragging on 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 safely.
Otherwise, you can irritate your facet joints in your spine (instability) and / or strain 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 good
[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 (repeatedly )
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 quick tests.
The first tests / screens your automatic core stability and also detects asymmetries between sides.
It’s critically important to find out whether your core automatically contracts before movement and to identify if you have side-to-side vulnerabilities.
The second is particularly important for understanding how strong your anterior core (the front of your body) is and whether you can keep from hurting yourself 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 injuries
Hip injuries
Knee injuries
Abdominal surgeries (including women having C-sections)
To name but a few…
… Have impaired 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 revive that protective mechanism -
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 here does (which I call “Your Core Foundation”) make a significant and quick difference for most of us.
(I say "us," because I’ve done this myself. As a result, I hit PRs - Personal Records - in my 50s which I couldn’t do in my 20s.)
So, take these checkups, find out if you have any deficiencies , and if you do, improve them.
You can research your own core workouts 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 benefit you or hurt you - especially when hoisting your KBs over your head.
Hope this benefits.
Stay Powerful ,
Geoff Neupert.