Let's take a look at the three types of core strengths:
- Isometric: Keep a certain time in tension.
- Anti-Rotational: To be able to withstand an external force trying to pull you out of position.
- Rotational / Moving: Through movement to maintain controlled support.
If you do not practice one of these exercises regularly, your body sends into pain mode and the will eventually hinder your training at some point.
The isometric component is probably already included. You may do planks, but you also use isometrics during your heavy, slower lifts (squats, deadlifts, and presses), where your core stays static and stable throughout. Anti-rotation work, like the Pallof press, is often part of warm-ups and accessories.
What about rotation core strength? Your body has the ability to flex and twist in many different ways, and it's easy to miss when you're obsessed with certain exercises and not movement principles. If you've ever tried wrestling or grappling, you've quickly realized that you have to be crazy in a lot of odd positions. It's a completely different kind of power that is often lost when you focus on forward, backward, up and down. Even if you throw a medicine ball against the wall, it only affects a limited range of rotation.
Enter the Resistance Band!
This is not just another quick five-minute correction. It's a principle of how your body moves. You want to learn what it feels like to move in all these random directions. Make your body different by using your own muscles and simply relying on the structure or external force.
- Anchor one end of the band with something. Set a timer for 5-1
- Spin and move to keep some tension in your core. Test yourself in as many different ways as you can over a long period of time.
- Think about what you want to accomplish with each movement [resistance, holding, breathing, etc.] and teach your body the difference between twisting the spine and actually turning your abdominal muscles. The more you practice it, the more your body will naturally do these things without you having to think about it.
- Whatever you try on one side, try the same way on the other side. And if you find that you find it harder on one page, congratulations! You have just invented your own custom-made correction exercise.
- Do this at the beginning of your sessions three times a week, and you start filling in the gaps in your core training.
Rotation training for athletes and lifters
The Hardstyle side plank