Six Key Reasons to Train the Anterior Core

In this article, we are going to look at a few major reasons why I believe it is ESSENTIAL to strengthen and create better control in the anterior core. Below is a list of 6 topics which I consider to be pure gold when it comes to becoming more explosive while reducing the risk of injury both on the mound and behind the plate.

1. 1. Positive Impact on Breathing
   2. Resisting Extension / Rotation
   3. Better Force Transfer to Upper Body
   4. Reduced Risk of Injury
   5. Lower Body / Hip Function
   6. Improving Shoulder Function

But first a small review in anatomy. I’ll keep it short, but it does need to be discussed.

The key to optimal performance as well as keeping ourselves out of debilitating back pain is how to control extension in our lower lumbar. You have to be really good proximally (core) before you can be better distally (outer limbs).

The bottom line is, we need to get the lower lumbar spine (proximal) closer to neutral before we can successfully train and/or transfer strength and power in the upper half and arm (distal). Training to get to neutral is all about understanding the pelvis’ starting position.

Two types of Pelvic positions (3 to 10° in men is normal)

• • Anterior tilt – Need to posterior tilt
  • Flat (kyphotic) lumbar spine – Need a bit more extension

Now let’s talk about why training the anterior core to “get to neutral” can be such a deal breaker in terms of performance.

1. Positive Impact on Breathing

Many athletes with poor anterior core control are stuck in a state of inhalation and “forward momentum”. This is due to an extended posture causing the ribs to flare out and lose what the Postural Restoration Institute (PRI) calls our “zone of apposition”.

Try – Breathing drills to “coach the ribs down”.

TRX Deep Squat Breathing is a great one  we use to promote lat length while helping to create that good ZOA discussed above.

TRX Deep Squat Breathing

2. Resisting Extension / Rotation

The muscles of the anterior core directly combat excessive arching of the lower back. This can cause:

• • Low back pain
  • Tight lats (from being “on” all the time)
  • Shut down glute function

Indirect Effect on Rotary Stability – Controlling extension directly affects controlling rotation at the lumbar spine (stability) which in turn provides a more stable base to achieve more optimal rotation in the thoracic spine. Because of their attachment to the rib cage, the external obliques are great for getting posterior tilt of the pelvis. This is key to creating better rotary stability for athletes who live in lumbar extension due to having a kyphotic T-spine and is the majority of the young athletes walking into our facility.

Try – Adding “complete exhales” to better activate the external obliques. This not only increases the difficulty during rotary stability exercises but helps to “get the ribs down” as well.

Cable Chop w/ Iso Hold

3. Better Force Transfer to Upper Body

One of the main functions of the anterior core is to transfer force between the lower and upper body. Therefore, the anterior core control/rotational core tandem has been shown to be positively related to power production.

Try – Core exercises that challenge stiffness both anteriorly AND rotationally…

Half Kneeling Anti-Ext / Rotation

4. Reduces Risk of Injury

There are numerous places that a weak anterior core can rear its ugly head when it comes to Injury risk. A few of these are:

Sports Hernia (hamstring/groin pulls) – The rectus abdominis and the abductor longus (groin) have a never-ending fight for control of the pelvis. Rectus abdominus-pulls superiorly and posteriorly while Adductor longus- pulls inferiorly and anteriorly. If the core is weak, it losses the battle for the pelvis and “Bad” things can happen…

Thoracic Outlet Syndrome – Lumbar extension can create tight lats and a forward head, ultimately causing down rotation of the Scap choking the thoracic outlet (see below).

Removing the first rib to create more space is generally the procedure for thoracic outlet syndrome. However, many times, simply getting a more neutral spine through anterior core training can be a preventative route before jumping right to the OR.

Lower Back Pain – Resisting spinal ROM and attaining stability are positively related to lower back injury reduction. In other words, “The more your lower lumbar moves (to create force, as opposed to simply transferring it), the more likely you are to get hurt.” – Stuart McGill

5. Lower Body / Hip Function

If the pelvis “dumps” too far forward into anterior tilt, the front of the hip can get closed down and lead to hip impingement. While some athletes will stop dead in their tracks due to this hip “block,” others will slam into posterior tilt to continue descending.

When neutral core positioning is introduced and athletes learn to manage other extension-based compensations, the squat/hinge pattern often improves dramatically. This can be a game changer for opening up the hips to get better internal/external rotation.

Try…

Elevating the heels / turning the toes out – For many athletes with poor ankle mobility ort hip impingement-particularly IR, elevating the heels and/or borrowing from external rotation allows the athlete to start strengthening the lower half immediately without slamming into IR.

Board Assisted Squat

Hold a weight in front as a counterbalance – This forces the anterior core to be turned on automatically which also helps get us out of excess extension while squatting/hinging.

Goblet Squat

6. Improving Shoulder Function

A weak anterior core can directly impact tightness of the lats due to their attachments at the thoraco-lumbar fascia. This can have tremendous implications for athletic performance and aesthetics. If the lats are “on” all the time (as we often see in extension-based postures), you can’t get to important positions with the right movement quality causing:

• • Limited shoulder flexion
  • Limited upward rotation
  • Elbow valgus torque (getting into max ER / lay back)

Try – Training anterior core control while the arm is overhead. This can help normalize the length and tone of the lats as well as making getting overhead easier. Not to mention feeling stronger in that position.

Bottoms-up Waiters Walks

Summary

Training the anterior core is pure gold for not only stability but as a generator of rotational power and acceleration as well. Serving as the link between the upper and lower limbs (think proximal to distal), enables the athlete to be stronger in the center. This not only allows for better stability / balance but helps create more rotational power, and transfer of power to the rest of the body. It also can be a big player in reducing the risk of injury to areas such as the lumbar spine and the shoulder.

See ya’ in the gym…

By Nunzio Signore

 

You live too far to train with us in-house at RPP? You can now train with us on a REMOTE basis.