Core training is still a popular topic these days.
And rightfully 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 position 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 2 sets of 20 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 & 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 ripped 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 stabilization strategies.
And / or the wrong core routines.
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 solid exercise.
But experience has shown me that you have to have a certain 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 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 enjoyable
[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 quick tests.
The first tests / screens your reflexive core stability and also detects asymmetries between sides.
It’s very important to find out whether your core automatically contracts before movement and to figure out if you have side-to-side weaknesses .
The second is super important for determining 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 problems
Hip issues
Knee problems
Abdominal surgeries (including women having C-sections)
To name but a few…
… Have impaired the ability to instinctively support their spine before they stress 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 restore that pre-activation response -
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 exercise does (which I call “Your Core Foundation”) make a significant and instant 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 tests , find out if you have any deficits, and if you do, address 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 routine can support you or set back you - especially when hoisting your KBs over your head.
Hope this helps .
Stay Resilient more info ,
Geoff Neupert.