Many athletes at flux CrossFit ask me how they can better develop core strength. For many folks, 'core' strength is about isolating the abdominal area through the classic sit up or crunch. But what do we mean by 'core' anyway? In the CrossFit vernacular, the core of the body refers to the torso and trunk. You can think of the hips and trunk or torso of the body as the hub of the wheel, while the extremities are the spokes. ALL ATHLETIC MOVEMENT BEGINS WITH THE HIPS AND TORSO and emanates outwards to the limbs. If the movement does not engage the hips and torso, we do not do it. Once you understand what 'core' strength is, the much revered ab crunch loses its allure. This is not to say that sit-ups or crunches do not have a place in an effective core strength and conditioning program, but they are really a very small piece of the puzzle when it comes to understanding core strength. The OVERHEAD SQUAT, for instance, is superior to the crunches in developing core strength. Why is that? THE OVERHEAD SQUAT DEMANDS MIDLINE STABILIZATION (the proper alignment of the hips, pelvis and spine). I am sure you all remember the first time you went overhead with the bar. The pvc pipe probably swayed back and forth over your head as you struggled to keep the bar over your centre of gravity. Check out the alignment of the hips, pelvis and spine in this diagram, with the pelvis identified as the blue circle that connects the hips to the spine.
When it comes to developing core strength you should think outside the box! An athlete could do 1000s of crunches and never develop the same kind of core strength that is demanded by the overhead squat. As coach Glassman states: "The overhead squat is to midline control, stability, and balance what the clean and snatch are to power - unsurpassed"
a: This is the position for the overhead squat.
With perfect stability, movement, and alignment
this position does not increase the moment
about the hip or back. The difference in an
athlete’s strength when squatting here, overhead,
as opposed to position b, the back or front squat,
is a perfect measure of instability in the torso,
legs, or shoulders, and improper line of action in
the shoulders, hips, or legs, and weak or flawed
posture in the squat. (From, The CrossFit Journal, Issue 36)
I think this is great information Darci! Core IS so much more than abs and I never realized it until I started coming to flux and developed strength throught the trunk of my body and felt how that strength translated into increased ablilities in sooo many areas!
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