Core training is still a hot topic these days.
And rightfully so , because there is still A LOT of debate surrounding it.
For example:
One of the causes I went to my kettlebell instructor certification (the RKC) back in 2005 was because even though I could:
Hold a plank position for two 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 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 “advanced techniques” 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 2-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 exercises .
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 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 properly .
Otherwise, you can strain your facet joints in your spine (instability) and / or pull your QL (quadratus lumborum) - a muscle that runs on an angle that connects your spine to your pelvis.
As someone who’s been through 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 - 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 involuntary core stability and also detects asymmetries between sides.
It’s extremely important to determine whether your core automatically contracts before movement and to assess if you have side-to-side deficiencies .
The second is highly important for determining 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 found over the last 15 years is that people who’ve had the following:
Lower back issues
Hip issues
Knee strains
Abdominal surgeries (including women having C-sections)
To name but a few…
… Have weakened the ability to automatically brace 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 bring that anticipatory function back online -
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 exercise does (which I call “Your Core Foundation”) make a major and quick difference for most of us.
(I say "us," because I’ve gone through 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 weaknesses , and if you do, fix 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 click here the right core movement can benefit you or injure you - especially when hoisting your KBs over your head.
Hope this assists .
Stay Strong ,
Geoff Neupert.