Principles of Core Training

“The pessimist sees difficulty in every opportunity.  The optimist sees opportunity in every difficulty.”

-Winston Churchill

The muscles that make up your core spread throughout your trunk including the abdominals, obliques, and low back. People often associate the phrase “core training” with isolation type exercises that merely focus on the abdominals, such as high volume crunches or situps, with versions that call for your fingers to be interlocked behind your head.

In addition, some make the mistake of targeting the obliques via side crunches or dumbbell side bends. While the aforementioned exercises may bring about some aesthetic value, they reinforce poor posture and lack core stability. They have also been proven to be particularly harmful to your back.

Dr. Stuart McGill has dedicated over 30 years of his career to spine-related issues, and core-related training at the University of Waterloo in Ontario, Canada. His laboratory and experimental research clinic has investigated issues related to the causal mechanisms of back pain, along with how to rehabilitate back-pained people. Furthermore, he has produced hundreds of peer reviewed scientific journal papers, several textbooks, and continuing education courses. Dr. McGill’s top priorities are to enhance injury resilience and athletic performance.

The Principles of Core Training

My goal today is to pass on the works of Dr. McGill to help you understand the principles of core training, how the core is designed to function properly, and offer some exercises you can practice to develop your core strength.

Purpose of the Core and Design

“Anti” is the key word in core training.  The muscle groups that make up your core have a specific purpose – to resist forces in order to maintain proper pelvic position and a neutral spine.

By way of McGill’s work we now know that exercises such as crunches, situps, and side bends will wear on your spine, as well as increase the risk of injury to other parts of your body. Even if one does not experience pain during these unrecommended exercises, they can negatively influence proper form with other movement patterns.

It’s also important to note that your core transfers force between the upper and lower parts of your body.  Therefore, proper position and breathing practices are essential for efficient movement.

The Path of the Breath

The air we breathe is first processed through the nose. The nose is an efficient filter lined with tiny hairs called cilia, which humidify the air before it enters the lungs. The sinuses and the nose produce nitric oxide that fights against harmful bacteria, as well as viruses in the body.

Practicing a proper breathing pattern is crucial when it comes to core activation, by way of inhaling through your nose and exhaling through your mouth.

Other benefits include regulating blood pressure and boosting the immune system. Complete exhalation is also key to engaging your diaphragm, which is the primary muscle used in respiration.

The Progression of Positions

Prone, Supine, Tall-Kneeling, Half-Kneeling, Standing, Split Stance, Single-Leg Stance

Bird Dog (Prone Position)

From a quadruped position (ie. all fours) place your hands directly underneath your shoulders, knees directly underneath your hips, feet hip width, back flat, eyes looking down on the floor between your hands, ankles dorsi-flexed by pulling your toes towards your head, then push all of your toes and both palms down into the ground.

Wrap a light to medium resistance mini-band around the balls of your feet to increase demand, as well as reinforce proper foot and ankle position. Extend one arm and the opposite leg (ie. Right arm and Left leg) simultaneously. Think about getting skinny, activating your glutes, and remember to exhale during the extension phase. Alternate sides until you complete each set.

Perform 2-3 sets of 10 reps.

Sidenote: I recommend that you incorporate a lateral drag by using a kettlebell, or better yet an ultimate sandbag in order to further activate your lats, otherwise known as the latissimus dorsi muscle.  Please note that the latissimus dorsi is the largest muscle in the upper body, which originates from the mid to lower back, and connects the upper extremities to the pelvis.  It is important to remember that lat activation will further produce core stiffness.  Avoid moving quickly with each drag, proper tempo should be 3-5 seconds.

Dead Bug (Supine Position)

This exercise follows the same start position and movement pattern as the bird dog while you’re lying on your back. Use a neck support (ie. towel or pillow) if you’re unable to maintain proper neck position during this exercise. Some struggle to maintain position of the static limbs during the transition phase of this exercise. If you find this to be the case, a stability ball is an ideal tool to help you learn and master the pattern.

Wrap a light to medium resistance mini-band around the balls of your feet to reinforce proper foot and ankle position. I also recommend grabbing the outside handles of an Ultimate Sandbag, then “rip the bag” apart in order to further activate your lats. Reach with one arm and extend the opposite leg simultaneously. Get skinny, activate your glutes, and exhale during the extension phase.  Alternate sides until you complete each set.

Perform 2-3 sets of 10 reps.

Tall Kneeling Med Ball or Dumbbell Chest Press

Kneel down with your knees directly underneath your hips, hips directly underneath your shoulders, feet hip width, ankles dorsiflexed, back flat, look straight ahead, elbows at your sides, and push all of your toes into the ground. Hold a med ball against your chest, or dumbbells on the sides of your ribs. From there, fully extend your arms out in front of you, pause for a 1 count, then actively pull back to the start position.

Wrap a light to medium resistance mini-band around the balls of your feet in order to reinforce proper foot and ankle position. Get skinny, activate your glutes throughout, and exhale during the extension phase of the exercise.

Perform 2-3 sets of 10 reps.

Sidenote: This exercise is an ideal regression if you cannot perform push-ups with proper form. I do not recommend push-ups from your knees, because it eliminates the efficiency of proper contact to the ground. The combination of grabbing the ground with your hands while pushing your feet into the ground will significantly increase the benefits of performing push-ups, and reduce the risk of injury to your joints.  There is a link that radiates upstream through your joints stemming from your hands and feet.

These particular paths are the following;

Upper body Path:  hand—-> wrist—-> elbow—-> shoulder

Lower body Path:  foot—-> ankle—-> knee—-> hip

Half Kneeling Pallof Press

Attach a super band to a post beside you, the height of which should allow the band to be parallel to the ground. Attach a handle to the band to help secure the wrist via a secure grip. You can also use a cable system if you have access to one.

Assume a half-kneeling position with the outside knee down, knee directly underneath your hip, front tibia (shin bone) and back femur (thigh bone) in a vertical position, feet and knees inline with your hips, dorsiflex the back ankle with all of your toes on the ground. From there, grab the ground with your front foot and push your back foot into the ground. Grip the handle attachment with your inside hand, support that grip with your outside hand, then bring the handle to your sternum as you maintain a tight grip. Fully extend your arms, pause for a 1 count, then actively pull back to your sternum.

Wrap a miniband around your front ankle and back arch to further activate your kinetic chains, or muscle groups, that stem from your feet and work their way upstream. Get skinny, activate the outside glute, and exhale as you extend your arms with each repetition.

Sidenote: Because the cable system or band is set up beside you, there becomes this rotational force that will try and cause you to twist your upper body. The appropriate amount of core stiffness will enable you to maintain proper position.  Remember, the core is designed to resist forces, so you can classify this particular exercise as Anti-Rotation.

Perform 10 reps, then turn around to work the other side. Perform 2-3 sets of 10 reps per workout.

Standing Figure 8’s

Stand tall with your feet hip width and toes straight ahead.  Hold on to a med ball or a dumbbell in a horizontal position. Extend your arms out in front of you and trace a horizontal figure 8.

Wrap a light to medium resistance mini band around the balls of your feet to reinforce proper foot and ankle position. Get skinny, activate your glutes, and your breathing should be steady throughout the exercise.

Perform 10 reps in one direction, then immediately reverse direction for 10 reps. Perform 2-3 sets of 10 reps.

Split Stance Single-Arm Row

Assume a sprinter stance with one foot out in front of the other, back flat, front foot flat, back heel off the ground, eyes looking down on the floor several feet ahead of your front foot in order to maintain proper neck position. Stay skinny throughout. Grab a dumbbell or kettlebell with your dominant hand. Please note, when you grab a weight with your right hand then your left foot will be out in front, and vice versa.  Maintain your stance and row the weight towards your right hip.

Perform 10 reps, then switch sides. Perform 2-3 sets of 10 reps.

Single-Leg Reaching Deadlift (SLRDL)

Hold a med ball or a dumbbell in a horizontal position with both hands and place it against your chest, stand tall on one foot, stay skinny throughout. Tilt forward as you simultaneously elevate your top leg with an active glute, and extend your arms overhead. Continue until your arms, torso, and top leg are parallel to the ground. From there simply reverse the pattern with an active standing glute until you return to the start position. The standing knee should remain flexed throughout the transition phase in order to maintain a vertical shin, and the top leg straight with that ankle dorsiflexed.

Perform 10 reps, then switch sides. Perform 2-3 sets of 10 reps.

Sidenote: Before you load this movement pattern, I recommend that you practice with a stick on your spine as you maintain 3-point contact (ie. head, between your shoulder blades, and tailbone). Perform 2-3 reps per side as a way to find your balance and practice the correct pattern. Please note that if you’re standing on your right foot, place your left hand on top, and vice versa. In regards to breathing you should inhale as you tilt forward and reach, then exhale as you return to the start position.

This completes Part 1 of this 2 part series on the principles of core training.  Part 2 will discuss and demonstrate core exercises that resist flexion, extension, and lateral flexion of the spine.  Thanks for your time today and stay strong!