All Core, All the Time

Check out the video examples below for 3 great core exercises that will help engage your core! 

½ Turkish Get Up

The Turkish get up is one of the main exercises I utilize in all of my programs.  I wrote a previous blog on the form and technique of the Turkish Get Up.

The ½ or seated position in the Turkish Get Up is a great variation to work on the bottom position of the full exercise.  In the recent phase of our workout, we increased the weight and repetitions.  3 sets of 5 with a medium to intense weight selection.

 

Single Arm Dumbbell Bench Press:

The bench press is a mainstay in most strength and conditioning programs.  The Single Arm Dumbbell Press is one of my favorite variations of the bench press- it challenges the core like no other.  As the dumbbell descends, it will feel like you are going to fall off the bench.  Without holding on to anything and using your core, resist that motion and press the dumbbell back to the starting position.  Try it out.  If you’re a bench press fan, You’ll love it!

 

Single Leg Squat:

It is always amazing to me that many can squat with a ton of weight on their shoulders, but can’t do one single leg body weight squat.  Don’t get me wrong, we still squat.  However, as we move through life and  athletics  for that matter, we transition to a single leg.  If we never gain control in a single leg pattern, bad things will inevitably happen.  Not only is this an outstanding knee dominant pattern, it will challenge the core as well.  You can even try loading it.

When you start programming your routines, try to focus on how you can challenge the core in each and every exercise. All core, all the time. You’ll want to keep in mind that the muscles of the core are not just the rectus abdominis. You’ve got to think global. 

 

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