Welcome back to this 3rd and final instalment all about your core, what it is, why it’s important and how to train it more effectively. If you’ve missed parts 1 & 2 then click here to catch up.
In the first part we looked at the deep core muscles and how they help our spinal stability. Then we moved on to the muscles of the Global Stabilisation System and their importance for balance and load transfer. Here I’m going to talk about the third type of core muscle - the Movement System.
What is the Movement System?
The Movement System is the final category of core muscles, and includes ones that you probably wouldn’t normally consider to be part of your core. These muscles attach from your pelvis and spine to your limbs and include: the Latissimus Dorsi, Hip Flexors, Hamstring Complex and Quadriceps (1).
What do these muscles do?
These muscles are responsible for force production, force reduction and dynamic stabilisation during functional movement (1).
1) Our muscles produce force by contracting concentrically – that means that the muscle shortens as it contracts in order to accelerate a load. Imagine the lifting part of a squat in which your quadriceps and glutes contract in order to extend your knees and hips to lift the weight. In skiing this happens at the end of a turn going into the transition as you start to stand on and then straighten your new outside leg; alternatively, when skiing bumps or moguls you have to make a concentric contraction as you re-extend your legs down the backside of a bump.
2) An eccentric contraction is all about decelerating and reducing force and our muscles get longer during this process. In the squat example, this equates to the lowering part of the movement. As you lower the weight your glutes, hamstrings and quadriceps muscles contract and lengthen to control the speed you lower at. This movement is particularly important for skiers. Skiing, particularly fast, carved turns, primarily involve eccentric muscle action. From the middle to the end of a carved turn your outside leg is working eccentrically to manage the amount of pressure exerted on the ski and to control your exit from the turn. Not enough eccentric control and you will end up 'popping' out of the turn.
3) As with the other core muscle groups the Movement System also has a stabilising role. The positioning of these muscles between your pelvis/spine and limbs mean they stabilise the body during movement – known as dynamic stabilisation. Skiing is a very dynamic sport with plenty of external variables meaning our bodies constantly need to adapt and stabilise to remain in balance.
How to train these muscles?
The following exercises may not fit into the normal idea of a ‘core exercise’ but they are important to improve your dynamic stabilization, balance and increase strength in the muscles of the Movement System.
When performing each exercise emphasize the eccentric or lowering phase by moving slowly for a count of 4. Pause at the bottom of the movement for a count of 2. Then move faster in the concentric or lifting phase for a count of 1. This is known as a 4:2:1 tempo.
Exercises:
1) Banded Bent Over Row
This exercise works the latissimus dorsi muscle in your back. Working one side at a time increases the demand on the muscles to stabilize.
Two Legs
Loop a resistance band around one foot and hold the other end in the hand on the same side. Stand with your feet hip width apart. Draw your tummy in and, keeping your back straight, hinge forwards from your hips. From here draw your elbow up and back, stretching the band. Then slowly lower your arm back down.
Single Leg
As above but this time hover the leg without the resistance band attached to it off the ground.
Unstable Surface
Perform the row on one leg as above but this time try standing on an unstable surface to challenge your balance and stabilization further. You can use a dedicated balance tool such as a balance disc or a BOSU if you have one or try a cushion or a folded towel. Just make sure the area around you is clear and safe if you wobble.
2) Single Leg Deadlift
The focus here is on your glutes and hamstrings, remember to go slow as you lower down.
Regular
Stand with your feet hip width apart and hover one foot off the ground. Draw your tummy in and brace your core and glutes. Keeping your back straight move your hips back and lower your chest towards the ground. Allow your knee to bend a little as you get towards the bottom of the movement. To come back up, engage the glute and thrust your hips forwards.
With Raised Leg
As above but this time keep the lifted leg straight and raise it out behind you as your upper body hinges forwards so you make a ‘T’ shape with your body.
Unstable Surface
Try both the above variations on an unstable surface such as a balance disk, BOSU, cushion or folded towel (making sure you have a clear, safe space to do this in).
3) Single leg Squat
Focusing again on the big leg muscles – glutes and quadriceps are the prime movers supported by the hamstrings.
Regular
Stand with your feet hip width apart then hover one foot off the ground. Draw your tummy in and brace your core. Keeping your chest lifted, lower your hips down and back whilst bending through the knee and ankle. Go as low as you feel comfortable – aiming to bring your hip level with your knee. Then engage your glute and stand through your heel to drive back up.
With Compass Reach
Perform the squat on one leg as above but this time reach the lifted leg out in front of you as you squat down. Then reach the lifted leg out to the side, to the back then cross it behind your standing leg out to the opposite side.
Unstable Surface
Try both the above variations on an unstable surface such as a balance disc, BOSU, cushion or folded towel. Make sure the area around you is clear and safe.
You can use these exercises as part of a core warm up at the start of your workout or include them in your main session depending on the intensity of your session. Start with 2 sets of 8-10 reps on each side and build up to 3 sets of 12-15 reps on each side.
And that’s a wrap on this core series. I hope you’ve found the information useful and you’ve started incorporating some of these exercises into your workouts! Are there any other aspects of fitness that you would like to know more about? Let me know in the comments or contact me via my website or Instagram!
References:
1. Clark, Micheal, Brian G. Sutton, and Scott Lucett. Nasm Essentials of Personal Fitness Training. , 2014: Chapter 9, 224-230.
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