By, Alex Redshaw – O2X On-Site Specialist
Our core provides the foundation for health and physical performance, playing a vital role in our ability to perform tasks of daily living and athletic movements in a safe and controlled manner. The core is composed of several structures surrounding the spine, maintaining stability by producing and resisting flexion, extension, and rotational forces across multiple planes. Whether you’re a tactical athlete performing physically demanding tasks in dangerous environments or hoping to maintain a pain-free lifestyle, developing a strong core should be a high priority. Throughout this article, we will explore why core strength is critical for injury prevention and performance enhancement, and provide a list of 5 Ways to Improve Core Strength.
The Importance of Core Strength
Injury Prevention
From everyday events like bending over to tie up your shoes to carrying a high-rise pack up several flights of stairs or shooting a rifle, our core is under constant strain to maintain spinal stability. Limitations in core strength can be detrimental to your performance and increase the risk of injuries such as back strains and herniated discs. “Low back pain is the most common musculoskeletal condition globally, affecting 39% of U.S. adults in 2019, with those 50-55 years old most susceptible”(CDC). “Specifically, 90% of all back pain is categorized as non-specific low back pain, to which no specific injury or disease can be attributed. Common risk factors include low physical activity and fitness levels, smoking, obesity, and physically demanding occupations”(World Health Organization).
Performance Enhancement
“We rely on our core to produce forces that provide stability and force production in our upper and lower limbs, improving performance in activities requiring agility, balance, and explosive movements”(National Library of Medicine). Sufficient control of our core is integral in developing functional movements relevant to many sports and occupations. For example, postural stability is a primary factor influencing air rifle shooting performance, with higher aim point fluctuations in those with poor core strength (Frontiers in Physiology). In addition, a strong core is essential for improving swimming efficiency and generating power when swinging sporting or tactical equipment.
Methods of Improving Core Strength
It is important to remember that our core is challenged during many exercises typically conducted in the gym. Therefore, avoid overexerting and fatiguing your core at the start of the session, especially before undertaking compound lifts, which are typically more dangerous than single-joint or accessory lifts. However, it has been found that incorporating a few light-to-moderate core exercises during the warm-up phase of your program can improve performance and reduce the risk of lower back pain (Science Direct).
STEP 1 – Practice your posture
Poor posture is often attributed to weak core and hip muscles, which can also contribute to lower back pain by increasing stress on the lower back. Therefore, it is recommended that strengthening these structures and learning to brace your core to set a neutral spine can help alleviate lower back pain by improving the support to the spine and dispersing the load across stronger muscles.
Exercises: Dead Bugs, Abdominal Bracing, Cat-Cow Stretch, Wall Angels, Glute Bridges
STEP 2 – Prioritize compound lifts and free weights
Compound lifts are some of the best exercises we can do for our core. As previously mentioned, our core is placed under significant strain during compound lifts as it works to brace the spine to prevent any unwanted movement that may be harmful. Also, conducting your resistance training with free weights places an additional requirement on your core rather than working out using machines.
Exercises: Deadlifts, Squats, Pull-Ups, Clean and Press, Barbell Bent Over Row
STEP 3 – Re-ingrain fundamental movement patterns
As babies, we develop the fundamental movement patterns of squatting, hinging, pushing, pulling, and gait. Gait requires cross-body coordination, which is essential in any activity that uses both sides of the body. Incorporating exercises that challenge one side (unilateral) or the opposite arm and leg can be difficult for many individuals but very beneficial to improving gait, balance, and movement efficiency through reducing muscular imbalances.
Exercises: Bird-Dog, Bear Crawls, Marching, Climbing, Opposite Arm/Leg Dead Bug, Knee Drives, Step-Ups, Unilateral Hip Bridge, Turkish Get-Up, Lunges
STEP 4 – Resisting movement
When programming exercises to strengthen the core, we should remember to incorporate stabilization exercises that help us resist external forces. We typically categorize these exercises as either anti-flexion, -extension, -lateral flexion, or -rotation. The difficulty of these exercises can be modified by incorporating unstable surfaces to balance, but this should be done with care and particular consideration of the individual’s ability.
Exercises: Pallof Press, Front Plank, Hand Plank Shoulder Taps, Hollow Body Hold, Side Plank, Superman, Planks on Swiss Ball, Farmers Walk, Suitcase Carry.
STEP 5 – Producing movement
Finally, there is undoubtedly a place for exercises that promote core flexion, extension, lateral flexion, and rotation in any well-rounded program. However, like any core exercise, due care regarding technique should be considered, especially when completed at a high volume, speed, or load.
Exercises: Crunches, Sprinter Sit-Ups, Woodchoppers, Dumbbell Side Bend, Back Extension, Mountain Climbers, Leg Raises, Hanging Knees to Chest, Medicine Ball Toss
Conclusion
The significance of building and maintaining adequate core strength cannot be overstated in improving performance and mitigating injury risk. Whether you’re an athlete pushing the boundaries of your capabilities or seeking a pain-free life, incorporating these 5 Ways to Improve Your Core Strength into your exercise routine will help you get another step closer to maximizing your potential.
References
1) https://www.cdc.gov/nchs/data/databriefs/db415-H.pdf
2) https://www.who.int/news-room/fact-sheets/detail/low-back-pain
3) https://pubmed.ncbi.nlm.nih.gov/17685697/
4) https://www.frontiersin.org/articles/10.3389/fphys.2022.796097/full
5) https://www.sciencedirect.com/science/article/pii/S2095496421001205
About O2X Specialist Alex Redshaw:
Alex Redshaw is an O2X On-Site Specialist with the Arlington County Fire Department specializing in Strength and Conditioning. After completing a Bachelor of Exercise and Sport Science, Alex was awarded a scholarship with the South Australian Metropolitan Fire Service (SAMFS) for a Master of Research (Health Sciences) project, where he completed his thesis – ‘The Effect of Aging on Movement Quality in Australian Urban Firefighters.’ Alex then transitioned into the full-time role of Functional Fitness Coordinator with the SAMFS, where he was responsible for developing and delivering the department’s health and wellness program. Prior to working with the SAMFS, Alex was the Head Strength and Conditioning Coach with the University of South Australia Women’s Soccer Team, where he established evidence-based athletic development programs and coordinated learning activities and performance evaluations for undergraduate student interns.
About O2X Human Performance:
O2X Human Performance provides comprehensive, science-backed programs to hundreds of public safety departments, federal agencies, and the military. O2X works with clients to elevate culture, improve mental and physical wellbeing, support healthy lifestyles, and reduce healthcare costs associated with injuries and illnesses. Driven by results and cutting edge research, O2X programs are designed and delivered by a team of Special Operations veterans, high level athletes, and hundreds of leading experts in their respective fields of human performance.
