Core exercises is still a hot 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 a couple of minutes
Hold a Side-Bridge for a couple of 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 two sets of twenty using a 25-pound 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 “advanced techniques” 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 two-hand swings without my lower back hurting
So how does that happen ?
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 bashing 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 properly .
Otherwise, you can tweak 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 done 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 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 (repeatedly )
So how do you know what the “right” core exercise exercise - or even the “BEST” core exercise is for you?
You TEST (Evaluate) yourself.
I recommend you use these two easy tests.
The first tests / screens your automatic core stability and also detects asymmetries between sides.
It’s super important to assess whether your core automatically contracts before movement and to determine if you have side-to-side weaknesses .
The second is especially important for assessing how strong your anterior core (the front of your body) is and whether you can protect 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 strains
Hip issues
Knee strains
Abdominal surgeries (including women having C-sections)
To name but a few…
… Have lost the ability to reflexively protect their spine before they engage it with a kettlebell or any other piece of equipment.
Their “anticipatory” stabilization function is “offline.”
And as a result, they have to dedicate some effort “re-educating” their core to restore that pre-activation response -
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 routine does (which I call “Your Core Foundation”) make a significant and quick difference for most of us.
(I say "us," because I’ve had to do 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, 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 support you or set back you - especially when hoisting your KBs over your head.
Hope this assists .
Stay Powerful ,
Geoff Neupert.