Opposing Forces For Core Stability

Dustin Myers

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     If your idea of incorporating core training into your weight routine involves sitting on a bosu ball while you do presses, then you need to rethink your core strength strategy.  The main function of the core muscles is to provide strength and stability between the upper and lower body.  If you take Open chain connetic movements and now make the base unstable, your primary movers (think lats, quads, etc.) are now being forced to function as stabilizers.  Not a lot of benefit to the core here, but definitely an increased risk of injury.

 

     A better way to incorporate core training into your weight routine is to force core stabilization by introducing an anti-rotation element.  This can be achieved by incorporating opposing movements on the opposite side of the body but within the same plane.  The first example in the video is Lat adduction and abduction in the saggital plane.  Attach a thick band to an over head rack and stand back 1-3ft.  Grasp the band with an overhand grip and perform a straight arm pull down and lock in at the bottom (adduction) while performing a DB Front Raise (abduction) on the opposite side.  Perform 5 reps and then turn to face sideways from the band and again perform Lat adduction, but now in the frontal plane (down to your side) while performing a lateral raise with the dumbbell on the other side.  Do 5 reps and then repeat the cycle with the band and dumbbell in opposite hands.

 

     This battle of opposing forces will strengthen the entire core area and make a simple shoulder exercise much more difficult.  This superset works well as a standalone workout or use it as lat and core activation before doing a heavy pressing workout.

 

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Rep Progression Shoulder Superset

 

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