Nsca core and hip activation

Charlie Hoolihan, CSCS*D, NASM-PES, CES

Personal Training Director, Pelican Athletic Club

Opening thoughtWhen the human body is concerned, we are

dealing with a system that is so complex with som many interrelated variables, we can do nothing but be humble about our beliefs and recommendations.”Chris Beardsley – Strength and Conditioning

Research Review

What is the core?

Personal core pride in the eyes of the beholder

A Real man’s six pack

Definitions of Core muscles “The body minus the arms and legs” Wikipedia

Fig describes the core as all the anatomy between the sternum and the knees with a focus on the abdominal region, low back, and hips (Schoenfeld and Contreras)

Tse et al. states that the core musculature includes muscles of the trunk and pelvis that are responsible for maintaining the stability of the spine and pelvis and are critical for the transfer of energy from larger torso to smaller extremities during many sports activities – (Schoenfeld and Contreras)

“Balanced development of deep and superficial muscles that stabilize, align and move the trunk of the body, especially the abdominals and muscles of the back.” Pilates

“My washboard road to paradise” – Guy in bar with shirt off.

Lateral and Anterior CoreDeep and superficial muscles

Why core trainingTo enhance the various force couples that

surround the joints associated with the core.To provide training environments that come

close to movement specific ones found in life.To help train as many of the muscles as we

can within movement sequences and systems in order to help provide an efficient conduit between upper and lower extremities.SupportMovement economyTransfer of power

What about sport specificity?

Even deeper and interelated

Sports specificity is the sport “No exercise in the weight room is sport

specific. Training in the weight room enhances physical qualities associated with athleticism which is different from skill. The repetition of the sport’s skill is what allows the strength aspect to transfer.”

Rob Panariello“There are reams of research showing improved

performance and transference into sporting actions.”

Bret Contreras

Thorax and Posterior core

The “Core” is linked to all muscle systems Posterior and Anterior Linked systems

Superficial large muscle groups (Anatomy Trains)

Lower body muscles that attach at hip

Glute complex surrounds hips

Providing a source of power and support

Glute activity in sprinting - ConterasGlute Max – 30%Hamstrings/Adductors – 30%Contralateral Latissimis – 15%Quadraceps – 10%Calves – 10%Other back muscles – 5%

Core runs deeper than the washboard road to paradise.

Deep muscle groups

The core is multi-directional Frontal and Transverse systems

Color of Text

The core is related to fundamental life functionAbodominals, ribs and hipsRectus abdominis – hip to ribs 5-7External obliques – hips to lower 8 ribsInternal obliques – hips to 3 lower ribsTransverse abdominis – hips to cartilege of

last six ribs

Elevated or upright posture opens up chest cavity. The heart and aorta have ample room to deliver blood and oxygen to the body. The lungs can expand to full capacity. 

An extreme example of how a slouched posture can compress heart, lungs, aorta and interfere with proper cardiovascular activity.  

Another extreme example but compression can also occur in the lower organs like stomach, liver, spleen, uterus

Core, respiration and circulation

Lymphatic system and hip flexorsDiaphragm stimulates the natural pumping

action of lymphatic system.Heart transplant study. Lymphatic system

efficiency is increased by up to 700% via exercise.Psoas and QL are attached to the diaphragm

via fascia.Restrictions in the thoracic spine, restricts

breathing which restricts lymphatic circulation.(Principles of Manual Therapy)

Core muscle factors influencing pelvic and thoracic misalignmentTight anterior (front) muscles; some weak posterior (back) muscles

Sway back more pronounced when fully extened – ab strength test

Another anterior tightness factor - The only skeletal point of attachment for the arms is at the sternum

Weak back muscles and tight chest/abdominal muscles pull shoulders forwardand internally rotate shoulders.

Exercise programming influencing misalignment and function

Kyphosis at upper spine contributes to anterior tilt.

Chest and hips are connected via core musculature and fascia.Tight abdominals and hip flexors pull them closer.Which as we saw above create negative internal movement patterns – what about external Shoulder rotation demo

We live in a movement rich enviornment

And life provides us with random movement potentials

Sometimes without benefit of gravity

So core training must be movement rich and randomWe have to contend with providing support

against a wide variety of influences, movement vectors and environment.

We have to create central stability that is fluid.Our training needs to be proprioceptively

stimulating to account for the variety we face.Our instruction needs to emphasize core

technique without creating rigid reactions. Pre-tension before movement isn’t naturalBracing demo

What are our primary considerationsEstablishing three dimensional movement

patterns that are easy to reinforce through repetition without invasive instruction.

Establishing symmetrical lateral strength and support.

Establishing symmetrical rotation strength and support.

Core awarenessCreating an awareness of fluid support at the

pelvis Cats and dogs Birdogs or quadraped – casual then mindful Lower abdominals Standing anterior to posterior tilts Draw-in/brace against the wall – walk out. Shake it

out. Beginwalking.

Glute walking Sequential skipping – Calves, Hamstrings, Glutes,

Lats

Stimulate core strengthPlanks

Establish proper alignmentLong lever plank with activation. 10/10.Sagital Planks with movementFrontal planks with alignment and movementTransverse planksMoving planks

KB swings, power lifts and sled pushes

Precursor movementsGlutes – activation cues till it because natural

Hamstring and back extensor dominance.

Hip bridge from floor/single hip bridge on floorHip thrust – shoulders on hair, feet on chairLateral and Diagonal band sequencePrimary exercises w bands

Squats, Deadlifts, Jumps, Hip Thrusts

Dynamic Precursor movements Frontal plane influences

Isometric pistolLateral walk pistolTennis swing shuffleOverhead positionMarchingFront to back lunge

Transverse plane influencesOffset stance isometric pistolAlt rotation w pistolReverse volley w band

Workout transfer sequence w liftsBand SL DLBand front to back lunge w lateral pullMed ball combos – squats, bench, rows, dead

lifts, tris bis.

Workout transfer sequenceFrontal plane (Lateral)workout

Side hops Vipr lateral lunges with reach Kettlebell lateral skips MB overhead reach to wall Side planks

Transverse plane (rotary workout) Rotation hops Vipr rotation lunge KB rotation skips Rotation planks MB rotation throws

Plank and push-up position exercises – stability first

Hip complex training – Contreras Glute training ebook

Plank and pushup cont.

Right: Cobra on floor – hold each contraction for :06. Head in neutral, engage glutes and lift upper spine to lift. Low back just follows to stabilize spine. .Left: Tricep extension from TRX strap.

Bird dog/quadraped variations.

Stability ball exercises

Medicine ball

Band and Suspension training exercises

Band exercises

Stability ball exercises

Stability ball exercises

Stability ball exercises

Stability ball exercises

TRX or Suspension Training exercises

TRX Suspension training cont.

TRX/Suspension Training cont.

Start easy as a puppy work up to harder exercises.

Resources and referencesBrett Contreras – FB and website

Advanced techniques in glutei maximi strengthening ebook Strength and Conditioning Reviews – with Chris Beardsley

Eric Cressey, CSCS – FB and websiteMike Reinold, DPT – FB and websiteMichol Dalcort – Vipr/IOS trainingChris Severs – band training – anchor point trainingCarlos Santana – band training – books/videosFitness Anywhere/TRX and Rip TrainingThe value of blowing up a balloon – Kyndall Boyle DPTThe Myth of Core Stability – Eyal LedermanStrategies for optimal core training program design –

Schoenfeld and Contreras – NSCA’s Performance Training Journal vol 10 issue 5

My emailCharlie@thepac.comSlideshare.net

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