What is the “Core” and how do we Stabilize it?

Grant Korgan Single Arms Stability Pushouts

It is almost certain every athlete or client which comes in during their initial evaluation always has a goal of getting a “six pack” or a strong core. Usually their knowledge of the “core” stems from what they are told from their coaches or from what they have read in health and fitness magazines. We always like to challenge our clients and athletes to the “how’s and why’s” to each and every session, this includes the initial evaluation. We usually as this question “what is your definition of a strong core?”  Typical client responses:

• Ability to do 100 crunches
• Planking for 10 minutes
• Having 6 pack abs

There is so much going into the core (terminology, movements, progressions, understanding the anterior and posterior core), but I am just going to stick with the basics and describe what the core is designed for.  Lets define core stability, it is the ability to create movement in the arms (upper extremities) and legs (lower extremities) with out compensating the spine and or pelvis into movement.  ”In the broadest sense allowing force to move from the ground through the hips, spine or scapulothoracic joints without energy leaks. Energy leaks are defined as points at which energy is lost during the transfer of force from the ground, and are a result of the body’s inability to stabilize a particular joint. Torso strength encompasses core stability, hip stability and shoulder stability, and most importantly, the ability to move force from the ground to the extremities while maintaining stability in the aforementioned areas (Boyle, Michael (2011-12-05). Advances in Functional Training).”

Core training goes much deeper than non weight bearing crunches and having six pack abs. Its the ability to relate body weight and load bearing movements while being able to create stability in a safe and effective manner.

Marc Digesti | Director of Performance at PerformancEDU