Core work 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 position 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 twenty
Do Single Leg Touchdowns , standing on a half foam-roller for two sets of twenty using core 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 “fun moves” 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 engagement strategies.
And / or the wrong core routines.
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 great 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 safely.
Otherwise, you can irritate 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 enjoyable
[b] Both will cost you some time off your training - even set 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 quick tests.
The first tests / screens your automatic core stability and also detects asymmetries between sides.
It’s critically important to discover whether your core automatically contracts before movement and to identify if you have side-to-side vulnerabilities.
The second is super important for understanding 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 observed over the last 15 years is that people who’ve had the following:
Lower back injuries
Hip problems
Knee injuries
Abdominal surgeries (including women having C-sections)
To name but a few…
… Have weakened the ability to automatically brace 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 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 workout does (which I call “Your Core Foundation”) make a huge and instant 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 assessments , find out if you have any deficits, and if you do, address 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 movement can help you or set back you - especially when hoisting your KBs over your head.
Hope this helps .
Stay Resilient ,
Geoff Neupert.