In part 1 we talked about the different types of core training exercises and implementing them in your training program.
In part 2 we are going to talk about developing stability while standing and integrating it with movement.
Anti Lateral flexion and rotation is an area that many athletes lack strength and stability in. It would be nice to see some studies correlating back pain or knee pain with anti lateral core stability/strength. If someone has a link to some studies please comment below.
The benefits of owning lateral stability are especially important for rotational athletes such as baseball players, tennis players and golfers to name a few. I’m a huge fan of integrating stability with movement patterns once the athlete masters the basics such as planks and tall/half kneeling variations as I feel this most closely mimics how the body functions while moving.
Below is a video of Tony Gentilcore of Cressey Performance performing a pallof press while squatting.
You can also add lateral movement and hip strength to the pallof press.
Below is variation of the press using the TRX rip trainer with a band around the knees to facilitate glute activation.
This is a great exercise for athletes that need stability in the frontal plane as it incorporates both the upper and lower body working together to stabilize.
Give these a try and let me know what you think.