Ultimate Core Exercise

Core exercises is still a popular topic these days.

And with good reason , because there is still A LOT of misunderstanding surrounding it.

For example:

One of the motivations I went to my kettlebell instructor certification (the RKC) back in 2005 was because even though I could:

Hold a plank position for a couple of minutes

Hold a Side-Bridge for a couple of minutes

Do Single Leg Hip Bridges on a stability ball for two sets of twenty

Do single leg touchdowns, standing on a half foam-roller for 2 sets of 20 using a 25lb dumbbell (think single leg deadlift, but your arm ends up over your head - kinda like a slow speed snatch)

Do Single Leg Chops & Lifts (on a “balance pad” - unstable surface)

And any number of other “advanced techniques” for my core stability and core strength...

But I -

[a] Still ripped the labrum in my right hip…

And more importantly to me at the time -

[b] I still couldn’t do two-hand swings without my lower back hurting

So how does that take place?

Simple.

You use the wrong core engagement strategies.

And / or the wrong core movements .

I recently watched a “ Top Core Exercise…?” video.

In it, the presenter made the case that the “best” core exercise was the Loaded Carry.

Of course, me being - well, me - I immediately disagreed.

The answer is, it might be, and it might not be, depending on the person and his/her current level of core health.

I’m not knocking the Loaded Carry - it's a valuable exercise.

But experience has shown me that you have to have a good amount of stability and strength in your core already in order to use them properly .

Otherwise, you can injure your facet joints in your spine (instability) and / or pull your QL (quadratus lumborum) - a muscle that runs on an angle that connects your spine to your pelvis.

As someone who’s done both , I can tell you with 100% certainty that -

[a] Neither are pleasant

[b] Both will cost you some time off your training - even set you back a few weeks or worse - months

And -

[c] Probably cost you some, if not a lot of money - if you go see a chiropractor or massage therapist for relief ( often)

So how do you know what the “right” core exercise - or even the “BEST” core exercise is for you?

You TEST (Evaluate) yourself.

I recommend you use these two quick tests.

The first tests / screens your involuntary core stability and also detects asymmetries between sides.

It’s super important to find out whether your core automatically contracts before movement and to assess if you have side-to-side deficiencies .

The second is especially important for determining how strong your anterior core (the front of your body) is and whether you can protect yourself while doing KB Ballistics like the Swing, Clean, and Snatch.

What I’ve discovered over the last 15 years is that people who’ve had the following:

Lower back problems

Hip strains

Knee problems

Abdominal surgeries (including women having C-sections)

To name but a few…

… Have impaired the ability to automatically brace their spine before they place weight on it with a kettlebell or any other piece of equipment.

Their “anticipatory” stabilization function is “offline.”

And as a result, they have to invest some time “re-educating” their core to bring that anticipatory function back online -

Kinda like Neo in The Matrix when Tank “uploads” Kung Fu into him.

It’s not read more as fast for us as it was for Neo, but one specific exercise does (which I call “Your Core Foundation”) make a significant and immediate difference for most of us.

(I say "us," because I’ve gone through this myself. As a result, I hit PRs - Personal Records - in my 50s which I couldn’t do in my 20s.)

So, take these evaluations , find out if you have any deficiencies , and if you do, work on them.

You can research your own core movements or you can grab the “done for you” version where I’ve laid everything out for you called Systematic Core Training For Kettlebells.

At the end of the day, using the right core workout can support you or set back you - especially when hoisting your KBs over your head.

Hope this assists .

Stay Powerful ,

Geoff Neupert.