This week we are taking a look at core training. We are discussing what it is, why we train, and how. We define the core as any muscle that attaches to or acts on the spine, the ribcage, or the pelvis. 1.) Structure and stability 2.) Force dispersion 3.) Force dispersion 4.) Fatigue resistant 5.) Able to bend and counter-rotate Direct: Ground work, rotation/anti-rotation, offset loading, MB, and flexion/extension movement Indirect: Primary lifts, unilateral acceleration, speed/plyometrics, and locomotive movement Training the core in one way such as the big lifts, only develops a strong core for those movements. But the core is involved in everything you do and in sports It is involved in all contralateral based movements. Core muscles are autonomic, they react and fire prior to conscious movement. The rectus abdomens is structured for the ability to transfer force from the upper and lower body. The psoas is a main synergist in sport because of where it attaches on the lumbar spine and inserts on the femur. In sport you have to be able to create and produce force, pressure, and accommodate torque. Bracing and breathe work are crucial in training and often overlooked. This also plays a big role in Women’s Health and incontinence issues. Diaphragmatic breathing in conjunction with the pelvic floor can help resolve some of these issue. For more information check out: https://www.directperformancept.com/womenshealth Don’t forget about the importance of fascia and the slings role on core training. We’ve been discussing this since our first eBook dropped. Conscious Core eBook and 6-week training program is available for free on our website under the “Open Content” tab. Or https://www.ruderockstrength.com/ebooks Fascial sling training is simply contralateral based movement Anterior sling training think deadbug Posterior sling training think birddog Key point: There is a time to specifically train the core, but for the most part if you alter your accessory movements you can effectively train it. #ruderock #ruderockstrength #rrsc #strengthandconditioning #strengthtraining #functionaltraining #weightlifting #olympicweightlifting #beanathlete #coretraining #core #fascia #fascialslings #antirotation

Are you making your recovery a priority? Check out this week's Restorative Sunday routine for a quick circuit to get your body ready to tackle the week ahead!

This whiteboard discusses the importance of training with intention.

This video explains how to get into the start position of the clean and the snatch. Including technical details and body placement.

This video properly demonstrates the technique of a squat pattern.

This video discusses the difference between the split jerk and the push (power) jerk as well as the importance of training both.

This video discusses the difference between power and full lifts in Olympic weightlifting and why they are both important and should be trained accordingly.

This video takes a look at how we asses GH Joint stability via movement.