Core Training

As an Iron Edge customer, you are no doubt all over that traditional sit-ups are completely outdated and should be left behind in the 80s like spandex.

Nowadays, core training is a bit of a buzzword in fitness
but when utilised properly it has undeniable benefits for performance and
injury prevention.

The truck has 4 main movements: flexion, extension, lateral
flexion and rotation. When training the core, we also have anti-movements
(anti-flexion, etc) where core stability is being developed. This is a
frequently abused term; it applies to resisting unwanted force, and in an
athletic setting has as much, if not more, to do with strength than balance.

As a trainer explaining this to clients, I would get them to imagine a baseballer batting with a limp grip. The ball might move in the direction it’s hit, but force has been leaked that could have made for a more powerful swing.

Flexion is the most commonly trained movement, being associated with sit ups and crunches. Anti-flexion is typically trained with deadlift and squat variations, where the trainer must not crumple under the weights, hence it is not commonly specifically targeted in training programs. Particularly relevant for combat athletes who must withstand blows to the stomach, serious trainers typically use crunch and leg raise variations (such as a hanging leg raise from an Iron Edge Chin up Bar) to strengthen this movement.

Extension is trained primarily with deadlift variations. Anti-extension movements target rectus abdominus and are commonly associated with planks. However, to progress the movement (rather than extending the time held ad infinitum) serious trainers can incorporate variations of dead bugs, rollouts using the Iron Edge Ab Wheel, and dragon flags.

Lateral flexion uses the obliques more than the previous movements (it does not isolate them completely from the rectus abdominus) and while you may be thinking training it is less important than flexion and extension; keep in mind that athletes rarely move or are hit in perfectly straight lines, so staying stable laterally is just as important as any other direction. Forget flopping on the ground like a fish, real lateral core strength is developed using offset loading such as with Aqua bags or Power bags, and loaded carries like the Farmers walk. The Torsonator is another fantastic tool to translate gym strength into real world strength by moving actual weight through big athletic movement patterns.

Finally, we have rotation. Similar to lateral flexion, this is crucial for athletic development considering we don’t move in purely straight lines. Even in general population, training rotation is particularly beneficial due to the large number of muscles it recruits compared to the above 3 movements (incorporating the hips and lower back in addition to the obliques and rectus abdominus). Staples include rotations and Pallof presses (41" Power Bands are an ideal fit) and just about any Torsonator or unilateral movement.

Bodyweight movements have long been known to be an excellent contributor to overall core strength, due to the stabilisation requirements. We have you covered. Peg boards, Gymnastic Rings, Cimbing Ropes and more are at your disposal. Add in Aqua bags, Power Bags and Torsonators; and your arsenal of core training tools is fully loaded.