By John Davies, Founder Renegade Training

In the world of the health, fitness genre as well those who affiliate themselves within the loosely defined “strength and conditioning” field, the term “core” has become a buzz word over the last decade. And while I’m prone to say the term “core stabilization” is over-used the intent is important, as there should be a firm realization that virtually every complex motor pattern and efficient movement (lower body in particular) will only occur in optimum degree’s with proper development of the trunk. Suitable development of this area will infer strengthening of the pelvic — hip complex to prevent folding, enhance posture, thereby improving force production capabilities and ultimately reduce injuries throughout the body.

Of course that being said the public’s recognition of “training the core” has created a plethora of new training products coming to the market, of which the majority of them are questionably effective if not simply useless. Most of these products profess bold claims of developing a chiseled physique in a simple, brief training sessions yet nothing is farther from the truth as to truly develop a strong and flexible trunk takes brutally tough work. Equally while many in the so-called training profession, with its extraordinary lax educational and practical experience standards; make use of these products, they do so without ever understanding the underlying issues at hand much less the concepts to apply them correctly. This has created a peculiar setting where the general exercise pubic has been correctly “sold” the importance of developing this area but through measures that may be costly, potentially harmful and most likely ineffective. It is quite possibly a foolish example to point out but it is common to see in the training business, extremely advanced instability training combined with complex rotational movements that should be reserved only for highly advanced athletes, being instituted on individuals who are unable to maintain proper alignment during say a basic plank isometric hold. Amongst even those who weight train on a regular basis, the technical aspect of many lifts is compromised because of weakness in this area, thus greatly reducing the intended effect and quite possibly creating a potential problem. A common example of this is with the common Squat whereby torso lean is exaggerated and the movement becomes more of a “back lift” as a result of poor core stability and the individual uses more of their back then driving with their legs.

The cause of this is quite honestly a wide variety of different situations. Outside of the training environment, from an early age children’s play habits have changed radically from their predecessors and are far more inactive. The cause of this problem is deeply rooted in massive societal changes far beyond the scope of this article but certainly it is due in part from the shift away from manual work chore / responsibilities and the shift away from a rural-based population. Additionally, schools systems, saddled with compliance problems and litigation concerns have been forced into the unfortunate situation of easing back on their physical education program. On the exercise-front, with the “fitness revolution” came the development of wide assortment of machinery to both make it “easier” to technically perform a lift then its free-weight alternative and to “isolate” the muscle grouping as well. Although well-intended in most situations, the problem with this is that these type training measures eliminate the finite demands on the body to stabilize while lifting and quite logically while “isolating” certain muscle groups we are more likely prone to creating stronger areas and thus weaker links that will not only limit development but make the individual more prone to injuries. In simplest terms as an unfortunate rule of thumb most modern gym facilities are designed to train the extremities and by-pass the core of the bodies structure.

Now while many of you reading this will be considering training this area to enhance the esthetic appeal of strong mid-section you might be ignoring the direct carry-over to sport production, improved motor skills, as well as radically reducing the incidence of injury (particularly in the knee, hip and hamstring areas).

From my “Rotational Axis Training” system on creating a powerful and explosive trunk that is pain free, I have extracted a list of sixteen exercises. I wish it to be clearly understood that this list is far from complete. I have chosen these exercises from a vast array of movements because I feel there relative importance but additionally that compliance to technical aspects of the movement will be adhered by the broad group of readers. Most of these lifts are not complicated and can be done by virtually anyone (excluding those with a prior injury). I do wish to emphasis to use a load light enough to ensure you are performing the movement correctly. Additionally I wish to stress that without the benefit of a full training program that includes range of motion training in both a dynamic and static fashion, your work will be incomplete.

The first four exercises are some of the most important in developing a strong, stable core. While some might not consider them “exhilarating” or have the sex-appeal of other dramatic movements, these isometric holds will go a long way to creating a powerful trunk that is pain free throughout your life-time. These four exercises (Plank, Side Plank, Horse and Superman) are done three times per week.

• Plank: this basic hold can have such extraordinary impact that it remains one of best movements to strengthen the entire core area. With toes and forearms on the ground, keep back flat and bring navel in. Hold stance for approximately 30 seconds, repeat twice.
• Side Plank: an excellent static exercise for strengthening and stabilizing the trunk. Plank movements are extraordinary for strengthening the transverse abdominus that wraps around the entire core. Self explanatory, with forearm against the ground and top leg stacked atop the lower one with the navel drawn in; hold position with a totally balanced and straight line for a period of 15 seconds.
• Horse: is another simple yet extraordinary movement. From the all four’s position, raise leg up and opposite arm up, maintaining at parallel position for approximately 30 seconds. Thumb should be pointed up and navel drawn in again. This seemingly simple static exercise will create havoc on the entire posterior chain from the hamstrings to the upper shoulders and build a solid trunk.
• Superman: this movement defies explanation but hits the posterior chain incredibly. Simply while lying on your stomach, raise both hands / legs off the ground as high as possible. Maintain the hold for 15 seconds and release.
• Leg raises pike: the common leg raise in a pike position is a powerful abdominal developer. Simply explained, not so easy to perform. Hanging from a pull-up bar with legs straight, pull up legs and bring feet towards hands. Don’t swing, sway or even complain while you’re performing a strong set of 10 reps, twice per week.

The following grouping of five weighted movements (Turkish get-up, Corner Bar Twist, Side Press, See-Saw Press and Saxon Side Bend). These lifts are typically performed twice per week involving 4 total sets combined per workout.

• Turkish get up: A simple lift that will develop the torso tremendously. Lay on the floor flat on your back, holding a dumbbell in one hand with your elbow locked-out and arm stretched-out above your head. Roll to the side opposite of the arm holding the weight and then stand up, still holding the dumbbell above your head AS QUICKLY AS POSSIBLE, facing the same direction as your start position. Once standing, reverse the movement with speed. The key of this that many err on is performing this movement too slowly. Perform three to four explosive reps on both sides.
• Corner bar twist: with bar in corner, stand facing bar, feet straight ahead shoulder-width apart and lead hip directly facing wall. Lead hand closest to wall is overhand with other hand turned underneath. Turn bar explosively overhead, generating movement purely from trunk, pivoting with feet moving and facing wall directly ahead. Speed, speed, speed — explode out 6 reps to each side. Please note I do this lift extremely different than others with the turning slide-pivot step.
• Side Press: start with one hand holding a weight / band at shoulder height and the other hand on your hip (figure 1). Push the weight above your head as you straighten you arm and bend to the opposite side (figure 2) and then straighten up again. I prefer using the Iron Woody Fitness bands on this movement with the added stress of controlling the eccentric action of an “imperfect” unstable medium such as bands.
• See-saw press: consider it a two handed Side Press with weights in both hands. Push the weight above your head as you straighten you arm and bend to the opposite side and then straighten up again, pushing the other hand overhead. Once again a brutally tough exercise made positively draconian with the Iron Woody fitness bands. Rep range again is at 6 per set.
• Saxon Side bend named after famed turn-of-century strongman Arthur Saxon, this is a brutally tough and humbling movement.Standing upright, with good posture and your feet spread shoulder-width apart hold dumbbells directly over your head, palms facing each other. Ensure that weight is held firmly over your head and not leaning in front of you. With your feet spread roughly 18 inches apart and pointed straight ahead, hold dumbbells above your head close together. With total control, bend to one side and repeat back in opposite direction. Bend to the side you bend to the side, keep the torso tight and keep hands close together. Rep range again is at 6 per set

The following grouping of lifts are performed two-three times per week with varying intensity. Additionally the med ball twisting movements are not only performed explosively but on days prior / after major weight training sessions to enhance recovery.

• Med Ball seated twists throws: there are many variations to this but one of my favorite movements is a simple two-handed toss. With legs wide apart, twist to back-side and rebound through, exploding toss to opposite side. Preferably done with a coach who tosses back firmly into the eccentric portion of the movement.
• Med Ball standing twisting throws: once again as above there numerous throws but one of the best to start with is the basic two-handed side toss. With two hands on ball, feet are pointed straight ahead and lead hip is facing target. Swing ball to backside, turning your head with the ball, then rebound and explosively throw ball directly in the direction of opposite hip, following through. Preferably done with coach / training tossing ball back into the eccentric action of the movement.
• Russian Twists: this can be performed on both a standard glute-ham bench or my preference while laying with your back on a non-burstable swiss ball. With your arms straight, hold a med ball or modest weight above your eyes, twist torso so that lead arm is parallel to ground and return to opposite side. Perform 8-10 repetitions of 1-2 sets.
• Torso Twists: a simple but effective movement. Lay flat on your back arms straight out to your sides with hands flat on ground. Draw legs up so that they are perpendicular to the ground and closed tight. Bring feet to ground on one side under control and return to opposite side. Ensure total control and don’t allow legs to drop to ground. Perform 8-10 repetitions of 1-2 sets.

And finally–not to be forgotten

• Overhead Squat: at this stage you’re likely worn-out looking at this assortment of exercises and yet I may have left one of the most extraordinary movements to the last. Unfortunately as I note this exercise, it has become highly problematic to use it the last decade because of the poor level of flexibility in most athletes, weakness in the trunk and unsuitable strength in the hip and shoulder capsule.

In performing this lift your grip is quite wide, outside the rings akin to a Power Snatch grip and your arms straight. The bar will be aligned at or slightly behind your ears with back arched. Squat down by pushing your hips and butt back to complete squat depth and back up. My favorite variation is with an “imperfection” style training. In this situation the coach / trainer will gently tap (unless you’re Coach Massaro, who’ll toss in a hard body shot) the athlete at the sides forcing them to stabilize themselves. Overhead Squats are typically done once per week with 6 repetitions over 4 total sets.

Pay careful attention to these lifts and begin to incorporate them into your daily training. Combined with proper diet and supplementation these exercises will not only develop a powerful core but get you that shredded look that you desire. But remember, “core” training is not for the weak of heart and it definitely takes more then “a few minutes a day”. So if you want “it”, I mean really want it bad enough, you’ll have to be prepared for some hard work ahead.

John Davies, Founder Renegade Training
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