In today’s PT Intel, John Falco, a CrossFit Level 1 and CrossFit Movement and Mobility Trainer talks about the importance of dynamic movements for core strength. Falco served for 7 years with the USAF, including a tour to Iraq. He has been involved in high intensity fitness for nearly a decade, and can be found online here and also on Twitter. (Please note that his contribution is not affiliated or endorsed by CrossFit, Inc.)
As a CrossFit trainer and box owner, I have learned many things. Perhaps the most applicable to life is just how important a strong core truly is. We attack this region a bit more dynamically in CrossFit than in traditional lifting programs.
Traditional techniques generally use isolated movements (such as crunches and the plank). Although we do explore some aspects of these movements, we have found the most gains in core strength come from executing dynamic movements for core strength under load.
Translation…”train how you fight.”
In life, a crunch or plank is rarely performed. However, I put high demands on the erector muscles of my lower back every time I reach into my car to pull my chubby 14-month old out. With this in mind, I provide the following tips/recommendations:
1) Explore dynamic movements under load as a part of your core program.
A few of my favorites:
- Overhead squats
- Deadlifts
- Good Mornings
- Medicine Ball GHD Situps
2) Before you perform any of the above under load…LEARN HOW TO PROTECT YOUR SPINE.
A secured neutral spine = winning. Changes in spine position under heavy loads = losing.
In four words…tighten glutes, tighten abs.
3) Transition your perfect gym form into your everyday life.
The next time you pick up your nephew, set your spine and bend at the hips. Never a wasted rep.
