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Trunk Stability & Strength

January 17, 2011
by Stephen R. Santangelo

http://www.primalfitness-systems.com/articles/archives/2011/exercises/trunk-stability-and-strength.html

I prefer to make reference to the mid section as the ‘trunk’ rather than the ‘core’. Too many trainers like to use ‘core’ simply because it’s a great buzz word in the fitness industry.

The drawback to mid section training is regardless of what word one chooses, it always seems to go back to the same useless exercises such as crunches, sit ups and similar exercises. Research by the renowned Dr. Stuart McGill has shown that the aforementioned exercises load the spine with 340 kg. of compressive force per rep! That’s well over 680 lb of negative force/compression which none of us need. If you’re doing a 100 rep crunch session, simple math tells us you have just placed over 68,000 lb of spine destroying pressure on your back!

The only ones who will benefit from this type of training are chiropractors, back surgeons & physical therapists; a cost none of need to invest in.

Trunk training involves many muscles of the midsection, not just the showcase 6 pack. Though some of the trunk muscles are designed for flexing and extending, the greater majority are designed to stabilize the body to minimize movement during everyday tasks, including athletic performance.

Stabilization development in turn creates greater force production for the athlete and minimizes injury from everyday tasks.

To develop stability, isometric training is the #1 choice of functional training. It isn’t as important as to which exercises one chooses. However, it is important to choose exercises which activate the greatest number of muscles. This includes the top layer, such as the 6 pack group and the deep underlying muscles which attach to the spine.

Find exercises which have compromising positions and hold them for as long as possible. This will force the body to adapt to isometric contractions in order to balance your body weight.

So, forget about wasting time doing long drawn out sit up sessions. Choose an exercise regimen where you get the greatest results for the time you put into your training.