Weak Torso Society
Kettlebell Windmill
One of the consistent themes I see at IFAST when working with new clients is torso/core weakness.
(Really from this point forward, I'm going to use the term "trunk" versus "core." It's much more all-encompassing, and doesn't have the negative connotations associated with the words "core training.")
It's pretty sad when you're getting young, healthy males that are physically unable to hold even the correct starting position for a front or side plank.
Taking it a step further, keep in mind our "norms" for these tests are a 120 second front plank, and a 90 second side plank on each side. And these guys can't even get into the appropriate positions to start the test!
What I see, primarily, are kids and adults alike who have grown up training on machines, or in more "stable" environments, without the many benefits of basic free weight exercises. The myth that they only need to train one body part per day has led to a situation where one entire workout is done laying on their back (chest), another workout includes every isolative shoulder raise known to man (shoulders), and of course, you can forget arm day!
While it may not be the only influence, starting your training off like this has drastic side-effects. Eventually, what you end up seeing is this body that looks great from the waist down, and possibly even better from the chest up, but there's nothing in-between to tie them all together!
It's as if there's a collection of body parts that, aesthetically, may look quite appealing.
But when asked to work together as a cohesive unit, however, they often aren't up to the task at hand.
Ask this guy (or gal) to front squat, and they curl up in the fetal position.
Have them try and perform a push-up and their low back sags so low their hips touch the ground.
Quite simply, their torso strength is not on par with the rest of their body!
To counteract this, try creating workouts that are constantly challenging the torso in conjunction with the rest of the body. Here are a couple ideas to get you started:
1 - Take away the torso support.
Don't include any bench press variations or rowing variations where the torso receives external support. Instead, it's only push-ups, inverted rows and similar exercises until trunk strength and stability gets up to snuff.
2 - Use more offset loads in your workout.
One of my new favorites is a kettlebell offset front squat, where you only get to hold a weight in one hand. This really cranks up the need for torso stabilization, while concomitantly reducing the load. In actuality, any lower extremity exercise where you use an offset load is probably superior for the time being!
A few months before Dan John's DVD's came out, we were already including more farmers carries, Waiter's walks, etc., due to the research by Stuart McGill on the topic. Not only can offset loading increase trunk stability, but they work the hip stabilizers hard as well.
3 -Don't forget the isolative work to get you started.
You must include some isolative torso/trunk/"core" traning in your program. Like any limiting factor, it needs its own time within a program to be addressed. I'm all for re-integrating new-found strength and stability back into movement patterns, but isolative training is necessary to build basic strength and stability.
Here's the key: Until the torso is no longer the limiting factor, you don't have any business continuing to grow the prime movers in isolation!
I'm curious, though: Have you guys and gals seen this as well?
And if so, what changes are you all making to your programming to correct these issues?
I look forward to any and all comments below!
Stay strong
MR
Comments on This Entry
Posted by Tim Ross at 08:10AM on January 12, 2010
Mike,
Would the offset loading mean that you'd be agreeable to using 1-DB 2-point rows along with inverted rows, since those also allow you to hit the back while working the torso in an anti-rotation capacity?
Posted by Pete Brown at 10:51AM on January 12, 2010
I see this all the time! Great post, I have been thinking about this a lot lately so this is a good opportunity to brain storm.
I use a lot of half kneeling positions to coach tall spine and breathing, while performing another activity whether its single arm row or a chop and lift.
I also like wall march for teaching hip flexion and extention to see what the compensation patterns are, use a band for RNT tech (if needed) to get the "core" to fire before hip flexion so they can feel the difference, then take that to a step up. Get the movement pattern to clean up but also get an appreciation for what their limitations are.
Its also fun to take the wall march down to a bench for more of a plank hold (hands on bench and feet up on the toes), looks simple but for those with weak trunk holding one leg in hip, knee and ankle flexion for 10 seconds is a killer. Good opportunity to teach tall spine and breathing as well.
Eventually the TGU is one of the screens as well as "core" exercises that can help put together trunk mobility/ stability with arm and leg movements. Great for finding where the client is getting stuck.
So much detail in the basics! Its great when an exercise looks so simple for the client until they realize they cant do what they should be able to. No surprise to you Mike most of this has been a application of Assess and Correct, start with the weakness and build from there.
Posted by Niel at 12:07PM on January 12, 2010
I use planks, planks, and more planks along with some single-limb training.
There's a load of ways to alter the plank to make it more challenging and I feel they're great.
Posted by Chase Karnes at 12:39PM on January 12, 2010
Mike,
Great post! I see this (weak core) almost everytime a new client starts. Even my athletes who have been "lifting with the team" have a "gumby" core.
As for programming I like:
Planks and plank variations (side plank, etc.)
Push up position planks for those who can't hold a good elbow plank position. Sometimes I will even place a bar in a power rack for a client if the push up plank position still doesn't cut it.
Overhead pressing, 1-Arm DB bench press, 1-arm farmer walks, 1-arm farmer holds, Palloff Isometric Holds, Rollouts, Goblet squats (for beginers), push ups, strap and inverted rows.
Posted by Will at 04:30PM on January 12, 2010
Good post Mike, trunk weakness is rampant at my gym scene, & everywhere else no doubt.
Pretty much all my new clients programming begins with a warm up circuit containing - among mobilisers and activators - inverted rows of varying degrees of difficulty, and push ups likewise. They'll do this every session before I even get to them.
Most of my new male clients even begin with incline push ups as they lack midline strength to get chest to deck, & usually find that when proper form is demanded, i.e elbows tucked in rather than flaring out, they don't even have the pressing strength to do an actual push up anyway. Massive ego check for most of them!
As for movements, I use a lot of the load to unload principles, a la Gary Gray, so it's a rare day that a fixed-plane machine is touched by my clients.
Common exercises include DB & Cable Lawnmowers/Rows/ High Pulls, standing cable press variations, one arm DB press/push press variations, one side loaded lunge variations, Hip Thrusts (thanks Bret Contreas), one leg RDL's, single arm KB work and diagonal reaching squats to list but a few.
We usually finish with some targeted "core" work, such as plank/bridge/brace variations, and all the while aim to progress to proficiency in the money maker movements.
I agree that some targeted, or isolative work is necessary, especially in early stages, and that progress in these basics, e.g. plank holds is usually very quick when focussed on.
Posted by Bret Contreras at 08:44PM on January 12, 2010
Great blog Mike!
Posted by Ryan Osborne at 09:32AM on January 13, 2010
Great blog post Mike! I certainly hope that these "training" protocols will be considered the "basics", as they should have been for some time, by our next generation as the general population can finally get away from fixed machinery & single muscles movements.
Posted by Mike Robertson at 11:58AM on January 13, 2010
@Jason - Yes, absolutely - it's a fantastic exercise.
@Pete and Will - great info! Some great ideas in both of your posts.
@Niel and Chase - Pillars and planks are the first stop in my isolative core training. Sounds like you guys are on the same page as well.
@Bret and Ryan - thanks for the comments and feedback!
MR
Posted by John Costello at 09:43AM on January 15, 2010
Mike,
This is great stuff. I just wish we could get the gym to remove all of those crunch machines and put in a decent glute ham developer and some kettle bells.
I have found that once we progress to being able to handle a plank for 2 minutes to start having the individual slightly lift one leg and do hip abduction or another small move to creat a 3 point stance with movement is an excellent progression. Another personal favorite of mine is to put the upper shoulders on a ball, torso straight with a 90 degree bend in the knees and a resistance band around the knees for a little added abduction-isometric fun for 2 minutes. This is will challenge the entire core and get the glutes burning to creat stability.
Thanks for all the great products, I have them alll, it helps keep us updated because the hardback books
often are bit out of date within a month of being published.