Hi guys, Kris from Custom Fitness here, your Amarillo personal trainer. Today we’re going to be talking about how to fight rotation to strengthen your core. This is going to be the first part in a two part series, so be on the lookout for part two coming soon. And if you have any questions about today’s blog, then please give us a call at (806)-322-3188
So what does fighting resistance mean? Well we’ll take this as an example. People in general tend to stay rotated. So say you’re doing an oblique crunch where you’re twisting across and making the body pull, well you do that on purpose. You’re trying to rotate further and really squeeze that muscle. But a lot of movements that you do naturally cause a slight to moderate rotation. And when the body fights against that rotation, it actually helps your core muscles, not just your abdominal muscles, to be stronger.
So once again let’s remember that the core is everything in your torso without your arms, legs, and head. So that’s everything from the shoulders to the hips. You’re working front, back, and sides.
So there are a lot of muscles activated there, and there is a lot more to the core besides your abs. Your abs are an integral part of that, but as you’re thinking about that oblique crunch work, you’re actually intentionally contracting the abs. Whereas, when you’re doing an anti rotation movement the abs may be contracted, it’s more the transverse abdominis that’s actually contracting, which is more like a sling that holds the abdominal muscles. But also you are getting a lot of core muscles throughout the back, upper body, chest, shoulders, etc…. And that depends on the kind of exercise that you’re doing.
So today I have three great exercises to show you. You are going to fight rotation and really start to activate the core with these. As a personal trainer in Amarillo, these exercises are some of my favorites, so I’m very excited to talk about them today. And I would recommend watching the video with this blog to see these awesome exercises in action.
So obviously before you start these exercises you want to be warmed up. You want to have gone through some dynamic warm up, and some mobility exercises, just to make sure that everything is good and warm. You definitely wouldn’t want to do these cold, and that goes with any workout.
So by fighting that rotation, you’re going to strengthen the core. You’re also going to learn how to stabilize the body better, which means that you’re actually going to be able to perform other exercises better as you get stronger throughout the stabilization ability.
So the first exercise that I have for you today is going to be the farmer carry. And a lot of people have heard of this now that crossfit as been using it more.
The way that we do it is with a moderate to heavy weight depending on your skill level. And the point of the farmer carry is that as you reach down and pick up your weight, you aren’t reaching with a twist. You’re reaching with a strong stomach, legs bent, and then you’ll use those legs to pick up the weight.
You’ll notice that with an inexperienced person that has too heavy of a weight, that weight would start to slide down. They wouldn’t be able to stand up straight while holding it.
So what I want you to do is set this up to where you’re squeezing in the ribcage, have soft knees, and you have your shoulder set so the weight doesn’t drop down and your shoulders are even with each other. As you are pulling, if you just hold that position, you’re going to feel the side working, the body working straight through the core, and then you are going to take the weight that you are holding away from the body slightly and maintain that position.
So if you move that weight away and you feel your whole body going with it, then you probably have too much weight. But if you can move that away and still maintain the position then you would walk forward with that position, not allowing the shift in the ribcage or the shoulders. So as you walk with that, again you’re fighting rotation and you’re fighting another pull as well.
So obviously a straight, side pull, you’re trying to pull up, but as you start to walk with it you would want to swing the arms. That’s how people would normally walk. So even if you’re not swinging the arms, the body still wants to have some sort of rotation. And so as you’re walking without weight, you are minimizing that rotation, and as you do that you are strengthening the core.
I’m going to end part one here, but i’m going to be posting part two very soon. In part two I’m going to be unpacking the other two great exercises I have for you. These are some favorites of mine, so I hope that you enjoy them!
If can’t wait for part two, or you want to know more about Custom Fitness and what we do here, then please give us a call. If you’re wanting the accountability and help with creating an action plan to see results, or are wanting to someone to help create a workout plan to push you to your greatest potential, then that’s what we’re here for. At Custom Fitness, we customize a plan for you. We sit down with you and find out what your needs are and then build a health and fitness plan around that. We have an entire team of dedicated professionals to help you with your health and fitness goals. To get your consultation set up, give us a call at 806-322-3188 or email us at firstname.lastname@example.org At Custom Fitness, we are YOUR personal trainers in Amarillo, Texas. Have a great day.