Core / Hip Training

[Eric F]

I guess we need a clarification from Playaction.

 

[Playaction]

Front knee cock?

Yes. Front knee cock.How is the weight transfer initiated maybe a better way to put it. What is the sequence?

 

[Buttermaker]

The front knee get lifted by a combination move the of the core muscles tightening/engaging and the rear hip extending (drawing the knee inwards). This combo move will create the lift of the front foot.

 

[Playaction]

Cabrera seems to lower the front shoulder as he cocks his front knee. This feels like it helps you "hover" until you get to the stretch. Is this a decent description?

 

[Buttermaker]

Yes - the front shoulder gets lowered. I used to teach "bring the front shoulder down" but have realized that only creates a top down swing.

"Hover" is a good description as the core can tighten the linkages and developing the lateral oblique sling that uses the lead side quadratus lumborum in conjunction with the rear gluteal muscles as you lift the front leg.

Side planks are a great exercise to strengthen the QL muscles.

Cabrera seems to lower the front shoulder as he cocks his front knee. This feels like it helps you "hover" until you get to the stretch. Is this a decent description?

 

[rdbass]

Cabrera seems to lower the front shoulder as he cocks his front knee. This feels like it helps you "hover" until you get to the stretch. Is this a decent description?

 

[Playaction]

Does the shoulder tilt provide momentum for the corner/turn the barrel?

It appears that the stretch starts when the Front knee starts to move forward.

 

[Buttermaker]

IMO the shoulder tilt is more of an effect. It is a visual marker and it happens naturally if you just engage your core to help lift/cock the front leg.

I don't know feel that it provides momentum - but it has to stay down in order for things to sequence.

 

[Buttermaker]

Another great exercise to include is called the kettlebell bottoms up carry. Improves grip strength, lateral sling stabilty (core), shoulder stability. Put a bat in your hands after doing this exercise a few times and it should feel much lighter to you.

The benefits from firing up all your stabilizer muscles are tremendous.

[video=youtube_share;mkSSED3NxFU]http://youtu.be/mkSSED3NxFU[/video]

 

[Buttermaker]

5 Lessons Learned From Training Those With Low Back Pain | Eric Cressey | High Performance Training, Personal Training

#2: The Value of Isometric Exercise Can’t be Overstated.

Dr. Stuart McGill’s lab at The University of Waterloo just released a very interesting study that looked at the effects of using isometric exercises like planks and dead bugs as well as more dynamic exercises such as Russian twists and rotational throws to train the core in two very different groups:

a) beginners who were naïve to resistance training and exercise in general,

b) Muay Thai athletes who were savvy to training concepts and instructions.

Half of the naïve group did isometric training and half did more dynamic training, and the same went for the savvy group. There was a control group as well; they didn’t train for the 6-week duration of the study.

mcgill

Afterwards, all training groups saw improvements in both their fixed core strength and range of motion, and also in their response to more reactive stress to the spine. The isometric groups in both the naïve and savvy groups saw bigger improvements than the dynamic training groups.

While isometric exercises may seem very rudimentary and “beginner,” they can still prove beneficial to more advanced athletes and lifters, especially in terms of ease of set-up, relative risk to the individual doing them, and - most importantly - in quantitative outcomes, such as those measured in McGill’s research. It’s very exciting to see that a basic staple exercise, performed well, can benefit individuals of all experience level.