The 3 Core Amigos: Brace, Rotate, Resist
https://ift.tt/2ICIEDA I have worked with many different athletes over the years. For each one that presents with persistent back pain or injury it usually comes down to missing one element of core training. Everyone knows the exercises. I’m not here to teach you a new type of amazing fix-all core exercise; it’s the implementation of holistic core training that is the key. Ask someone when the last time was that they checked on their obliques. You’re usually met by a blank stare.
What Is Core Training?Ask ten different people and you’ll get 10 different answers. You’ll get responses like: planks, sit-ups, the deadlift, back extensions, knee raises—and they’re not wrong, but where is the standard? What is it that you are actually trying to achieve with these movements? What’s the point in doing these core exercises? How often should you do them?
To me, everyone needs to have the ability to brace, rotate, and resist an external force and have balance within those strengths no matter what their discipline, sport, or way of life. If you are great at rotating in one direction but show a massive difference in the other, you’re going to develop issues down the road.
Real core strength comes down to balancing these three things:
Creating strength and balance in all of these areas should be part of your training every week—without fail.
Isometric StrengthJust holding a position for a set duration couldn’t be difficult, could it? As a trainer, it is common to see people who can hold a "perfect" plank position with ease, but then give them a barbell and all of a sudden their spine looks like a giant question mark. Clearly, the plank isn’t giving them any actual core benefit. Someone’s ability to relate a plank to actual weight-bearing exercises is where the benefits lie; otherwise, you’re just relying on joint stacking and making yourself uncomfortable for 2 minutes. Techniques such as the Hard-Style Plank (probably the best invention there ever was) that was made popular by RKC are what will give you the ability to learn how to create maximal tension in a static position in a safe way.
To perform a hard-style plank, have your elbows directly underneath your shoulders and your fists clenched. Your pelvis should be in a neutral position with no hyperextension of the lumbar spine, glutes engaged, legs straight, and feet pressed into the floor hard. Take a breath in, hold good intra-abdominal pressure; imagining trying to crush the air in your belly with your abs; and contract every muscle in your entire body, even your fists, hard for 10 seconds. Then take 10 seconds rest by maintaining the plank position without the tension then repeat. One minute of that will be way more beneficial and relatable to lifting instead of just being in the position for 5-10 minutes without proper tension.
This same principle applies to the side plank. The side plank is a great tool for the obliques and by adding a simple leg lift into it you can really start to connect the hips and core together. Most people with hip pain or back pain will struggle to do this on one side more than the other. It’s crazy how many people I have met that can deadlift very heavy and do all kinds of intense training but fail at this fundamental movement. When they get injured guess what gets the blame? Their training. People start to criticize movements they once loved just because they lack proper core strength.
In my opinion, this purely comes down to the amount of information available. People got along fine for years when jumping jacks and planks were standard warm-ups. Now we’re so damn intelligent that we’re trying to mobilize and “fix” everything, but we are forgetting to get strong. If you can’t hold a side plank for thirty seconds, you don’t need to be on a foam roller, you need to side plank.
The first few minutes of all of your sessions can contain hard-style planks, and that’s your isometric core strength taken care of.
Rotational StrengthI count any kind of movement that you do with your spine as rotational, so the sit-up falls under this category, but at the end of the day, sit-ups aren’t that important and can actually be quite aggravating to people with back issues and those who are bigger people in general. It is more important to train torso movements because they are more practical when it comes down to side to side rotation, like when throwing a punch or chopping wood, all that kind of groovy stuff.
Rotational strength is something that is missed by those who only strength train or want to get bigger. One of the best ways to add in some rotational work is to stand side-on to a wall and throw a medicine ball against it, repeating for both sides. As we are only talking about the core itself and not the transfer of weight and adding the hips, the video example shows the core being isolated by using a kneeling position and lunge variations. This is a phenomenal way to teach the body how far it can rotate and the elasticity that it can access. Your core should feel like it’s been loaded and “let go” like a bow and arrow, rather than you just swinging and rotating.
One of the best ways to avoid getting back tightness is to just move your spine, see how far you can bend side to side, touch your toes, lean back, see how far you can rotate and reach behind yourself. Do all of those movements feel similar on both sides? When I was recovering from my back injury one of the biggest things I noticed was how uncomfortable lateral flexion was on one side compared to the other, and even after years of training it was something I never once thought to check, but it was actually a contributing factor to my pelvis twisting. I think a lot of people put too much importance on the work and advice of others, forgetting that they can experiment with their own movement. No one knows how you feel better than you.
Anti-Rotational StrengthThis is a fun one. Anti-rotational strength is the ability to resist being pulled out of position. Similar to rotation strength, this refers to all directions of movement. Anti-rotational strength is important for everyone, but it is paramount for anyone partaking in a sport in which there’s an external load or force.
When working on anti-rotational strength, there are very few things that can compare to partner drills and martial arts training. Resistance bands go a long way, though, in supplementing anti-rotational strength and the best part is that they are cheap and you can use them easily outside of gyms. Just like you need your rotators to rotate, you also need them to stop and hold a position when you ask them to. Any kind of weakness in your game here will see you pulled out of position and squashed like a bug, especially during moves such as a heavy squat clean.
Probably the most noticeable issue with people who have weak anti-rotational strength is that their quadratus lumborum (QL) will stiffen up causing consistent lower back tightness that most people try to stretch out. Instead, working their obliques would be far more beneficial. It is a common mistake to stretch out long-term tightness when instead you should be asking: why has this area tightened up? Nine times out of 10, stability and strength are what’s actually required to take the pain away.
The Pallof press has got to be a favorite anti-rotational exercise for a lot of people. It should have a place in every gym of every discipline in the world. It is one of the simplest ways to get anti-rotational strength training done with only a small time investment: 1 minute each side for three to five sets will really keep your core fired up. You will find that if you play a side-dominant sport such as golf or hockey, or even do MMA, this will be incredibly easy on one side compared to the other.
Set yourself up with a band attached to something besides you, grab it with both hands, outstretch your arms and take sideways steps away so the band is pulling you back. Make sure that you are predominately feeling it in your core. This is not a shoulder exercise, so try to keep your arms relatively relaxed throughout. Brace as if you were holding a plank and start to move your hands forwards and backward while maintaining a strong core position. You should move as if the band wasn’t there while resisting the pull back the entire time. If you haven’t already been doing Pallof presses then prepare to have your training changed forever.
You Must Incorporate These MethodsHaving these three elements as part of your training, warm-ups, or cooldowns every week will keep your core solid and make your overall training even more effective. Try adding planks to your warm-ups, Pallof presses between your sets of squats or presses, and wall balls as a session finisher. These movements are the basics before you start getting fancy with anything else and they should never be forgotten. Treat these exercises with respect, being mindful as you do them, and always remember you can get stronger, better mind-muscle connection, longer duration, whatever! Never assume that you have mastered them. No one has ever regretted having a stronger core.
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6 Things You Should Know About ISSA
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Find out what makes the International Sports Sciences Association a world leader in fitness education.
The International Sports Sciences Association (ISSA) is one of the world leaders in fitness education. It offers comprehensive, research-proven distance education for fitness professionals through programs that are both traditional and innovative. It offers 12 fitness certifications, from general personal training to specialties like bodybuilding, group fitness, or strength and conditioning. With ISSA, students can even earn an associate'sdegree in exercise science based on real-world health, fitness, and nutrition knowledge. If you're considering becoming a trainer, ISSA is a reputable, affordable certification option. Here's what you should know about the organization. 6 Things You Should Know About the ISSA1. #1 IN PERSONAL TRAINING The ISSA is the first and only fitness organization to be nationally accredited by the Distance Education Accrediting Commission (DEAC). In the increasingly competitive field of personal training, a degree can help set you apart from other fitness professionals. 2. A WORLD LEADER IN FITNESS EDUCATION The ISSA has had over 300,000 students in 92 countries around the world, representing at least 2 million clients annually. The personal training courses help students hone business and marketing skills along with client assessment, program design, basic nutrition, and sports medicine. 3. OVER 30 YEARS OF EXPERIENCE IN BUILDING CAREERS The ISSA offers certifications in personal training, bodybuilding, strength and conditioning fitness nutrition, exercise therapy, corrective exercise, sports nutrition/supplementation, group fitness, senior and youth fitness, as well as an associate’s degree. 4. FITS YOUR BUSY SCHEDULE Online learning with guided study programs allow you to study on your own terms and take the open-book final exam from home—or wherever—whenever you're ready. With the instructor-led program, students get classroom-style guidance without enrolling in college. 5. EXCEPTIONAL STUDENT SUPPORT & RECOGNITION Students receive unlimited support before and after certification, including help with course materials, certification renewal and job placement. The ISSA is recognized and accredited by the Distance Education Accrediting Commission, enabling application of Tuition Assistance, Student Loan and Military programs. 6. JOB GUARANTEE & FINANCIAL FLEXIBILITY If a student meets the ISSA criteria and doesn't find a job within 60 days of their certification, the program is free. The ISSA offers a variety of payment plans, including interest-free 12-month plans. And everything is included from day one— no hidden costs or surprises. Learn more about ISSA and available certification courses at www.issaonline.edu>>
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Q&A: What It’s Like Being a Professional Gamer in the NBA 2K League
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Michelle Farsi/NBAE via Getty Images
Playing video games for a living sounds like a childhood fantasy, but these days, it’s becoming more and more of a reality. From Twitch streams that garner millions of viewers, to pro competitions like League of Legends, Counterstrike, and World of Warcraft, there seems to be no limit to how big eSports can grow to be. That’s part of the reason the NBA decided to put together the NBA 2K League, the first eSports league run by a United States pro sports league. Although the players in the NBA 2K League don’t actually set foot on the basketball court when they compete, the difference between pro gamers and “real” athletes isn’t as big as you might think. Gamers deal with a season-long schedule, train atNBA facilities, watch game film, and prep for opponents every week the same way NBA players do. “We take the game seriously, and we prepare week in and week out just like pro athletes do,” said Shaka Brown ("Yeah I Compete"), who was taken with the third pick in the first round of the NBA 2K League draft by the Utah Jazz 2K team. “Everyone who made it into the league had to give it their all just to qualify for the draft, putting in long hours and giving up jobs and stuff like that. We’re ready to help the league grow into something bigger.” [RELATED1] The league has 17 teams run by different NBA franchises, and the first season includes 12 weekly team matchups and three tournaments. The 2K League is heading into Week 7 of the schedule, and by the end of the regular season, eight total teams will make the playoffs—the top seven regular season teams and the winner of the third tournament. The inaugural season has been quite an experience for many of the 2K players so far. “I know it sounds cliché, but it’s been an unreal ride, a rollercoaster of emotions since being drafted,” said Alexander Bernstein (“Steez”) of the 76ers Gaming Club. “I come from a college football background, so being competitive has always been a big thing for me. Everyone here is passionate and comes here to compete. The games can be mentally, physically, and emotionally exhausting, but we all love what we get to do here.” Muscle & Fitness spoke with Bernstein about his start in gaming, what it’s like to play in the NBA 2K League, how the 76ers Gaming Club practices, and why pro gamers are more like athletes than people think. How long have you been gaming competitively, and how did you first get into playing NBA 2K? I've always had to have a competitive activity going on, whether it was baseball or football. So once my football career was done when I finished with college, and I was working as a financial advisor, the competitive scene for me kind of faded away. But I still lived for that competitiveness, so I needed to find a way to do that. It wasn't through football anymore, so I got into 2K. Crazy enough, I only started 2K last year, so I’m a one year wonder I guess [laughs]. I saw so much potential in the game, and I had some much fun with it and with the competitive angle of it. So when I heard the league was starting, I decided to go for this whole hearted, and if it worked out great, and if not, at least I could say I gave it my all. It worked out well. [RELATED2] What’s a practice session like for you and your teammates? Like traditional sports, we like to get an early start to the day when we practice. We get up around 8 a.m., we do maybe a 45-minute to an hour workout in the gym, something that gets you started right during the day. Then we’ll head over to the actual 76ers facility, where we have the training center with computers and games, and we’ll try and get some matchups against other teams in the league. We’ll organize scrimmages with some of them. Playing the computer is beneficial in many ways, we can build chemistry ourselves, but there's nothing like playing another team in the league, so we try and round up as many teams as we can. We’ll do that for about three or four hours. Some days, usually Tuesday and Thursday, are film days for us, we’ll look at our weekly matchup and look at how the team did against their last opponent, and we’ll break down the film of the games just like the traditional athletes do. What’s it been like moving from California to Philadelphia? I’ve been in California my whole life, and my college time was in South Dakota. So, I’ve been West Coast and Midwest, and when I first started doing the 2K League, I was hoping to experience something new if I got drafted. When I was drafted by Philly, I was really excited to head to the East Coast. I’ve visited a couple times when I was younger, so I knew it was a great place. It wasn’t exactly a culture shock for me, but it was different in a good way, getting away from California for a while. Yeah, it might be a little colder, but the Sixers are great, the community has been great, and I feel at home here so far. What’s something that people who aren’t that into gaming might find cool or interesting about the league? A question we always get from people is: “Why would people want to watch other people play video games?” That’s always one of the top questions, and my answer is that we’re really passionate about what we do. We like to bring energy—there are times when you have to be serious and locked in, but it also can be fun. It also can be relatable for people, because unlike some of the other shooter games or fantasy games, our game is a traditional sport that a lot of people recognize and know. [RELATED3] For basketball fans, the 2K League is something they can get into after the season ends. It brings a different look and energy, and it's something different to watch. We try and show our personal sides on Twitter and Instagram, and we like to interact with the fans and show what we do here. It’s more than just video games for us. We're very passionate and we take it seriously, but we also have a lot of fun with it. The emotions in a game are incredible, and when you’re done, you’re just mentally, physically, and emotionally exhausted. But every time a game is over, I'm ready to get back out there and play again. I don't feel nervous or comprehend the pressure—it’s one of the best feelings in the world, and I’m so lucky to be in this position. What’s the day-to-day like when you're all in New York City competing in the 2K League studio? Those are fun days, and usually we’re all staying in the same hotel as the other teams. Sometimes there’s some trash talk here and there, but it’s all in good fun. I wouldn't have it any other way. We’re all one big family in a sense, but it’s fun to do that when we’re heading to a tournament to the studio. Then when you get there we lock in and compete. The feeling up on that stage is so amazing. Everything disappears when you’re up there, and you’re just focused in and trying to get a win together with your team. The atmosphere at the studio is unbelievable. You guys train at the Sixers’ NBA facility and have access to a lot of great stuff there. What’s the whole experience been like for you being in the league? It’s been unreal, it literally is a roller coaster of emotions. I actually was speaking with my mom recently, and I was saying, “Did you ever think I would be at this point?” And she said, “I stood by you through it all because I saw how serious you were about this.” It was so stressful at that time trying to get into the league because of the unknown and you didn’t know what was going to happen or if you’d make it. But now looking back, it’s unbelievable. I get to wake up and do something that I love, something that I'm so passionate about. The people in the 2K League and the Sixers organization have been amazing, and I’m blessed to be a part of all of it. Check out the full schedule for the NBA 2K League for Week 7 and the rest of the season here. [RELATED4]
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'Smackdown' Recap: Daniel Bryan and Kane Reunite as 'Team Hell No'
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Courtesy of WWE
Daniel Bryan had a score to settle on Tuesday's Smackdown. Last week, the Bludgeon Brothers (Harper and Rowan) attacked Bryan during the Gauntlet Match for a chance at the WWE Championship belt, costing him the match. But when the Brothers, who have made quick work of the tag team division during their relatively short tenure on “The Blue Brand,” appeared on The Miz's interview segment, "Miz TV," this week, they refused give a reason for their attack on Bryan. Bryan showed up during Miz’s questioning to both shut him up and to tell the Bludgeon Brothers that he hadn’t forgotten what they did to him last week. “I’m not asking here asking you if you'll fight me, I’m out here asking which one of you is going to fight me first,” Bryan asserted. Harper answered Bryan’s call, leading into Tuesday's main event. While Bryan has proved time and time again that he has arguably the best endurance of any WWE superstar right now, taking on a behemoth like Harper clearly pushed him to his limits. The two traded blows, and while Bryan briefly had the advantage, Rowan came into the ring to pummel him with blows alongside Harper, leading to a disqualification. But a surprise guest showed up to save Bryan: The monster known as Kane. Kane managed to dispose of Harper and Rowan, allowing Bryan to recover. Afterward, Kane slowly approached Bryan and held out his arms for…a hug? Years ago, Bryan and Kane were tag team champions as “Team Hell No.” Despite the massive difference in size and personality, the two had good chemistry together, and quickly became a fan-favorite duo. But is Bryan ready to join his old partner? After some hesitation, Bryan eventually gave in and returned Kane’s hug. “Team Hell No” is back, and Smackdown General Manager Paige announced they’ll be taking on The Bludgeon Brothers for the tag team belt at Extreme Rules. Hey, sometimes opposites do attract. Catch the annual Extreme Rules event on Sunday, July 15 on the WWE Network. [RELATED2]
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How to Perfect the Kettlebell Clean and Press
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Jay Sullivan
Loveclean and presses for building power? Us, too. But you may want to trade that heavy-ass barbell for a kettlebell. For starters, doing a single-arm clean and press with a kettlebell still works your entire body—your legs during the squat, your upper back during the clean, and your shoulders during the press. And using one bell challenges you to stay steady throughout the movement, strengthening your core and bolstering stability. But before doing this move, “you need to have your form down for the single-arm swing, front-rack position, and overhead press,” warns Nicolas Panebianco, a trainer at Trooper Fitness in new York City. Here’s how to do it. How To Do It: KB Clean and Press
How To Fix It: KB Blunders1. Single-Arm SwingThe swing is a foundational exercise that engages your lower body, core, and hip flexors. Using one arm further challenges the core. Common Pitfall: You squat the weight up, which is a no-no. “The kettle- bell swing is a hip-dominant exercise,” Panebianco says. “Although your knees bend a bit, they’re just along for the ride.” Easy Fix: Simply be aware of how you move. Hinge at your hips and aim to feel a stretch in your hamstrings. [RELATED1] 2. Front-Rack PositionThis is the transitional position between the clean and the press, where you rest the bell on your elbow as you keep it tucked in. Common Pitfall: You’re gripping the handle with the center of your palm, hyperextending your wrist in the process (ouch). Easy Fix: Panebianco says to hook the bell with your fingers to keep your forearm vertical, which helps alleviate shoulder and wrist pain. 3. KB Overhead PressThe final part of the movement, this will light up your core, shoulder, and lats if you do it right. Common Pitfall: You neglect your lats, bro. “Your lats are what will create a better base for you to press from,” Panebianco says. Easy Fix: Pull your shoulder blades down and flare your lats out to stabilize your shoulder joint for a better press. [RELATED2]
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These Simple Writing Exercises Can Boost Your Self-esteem and Body Image
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While there's been a huge shift in marketing, social media, and entertainment toward more realistic, body-positive messages and wider representation of body types, many women still struggle to feel totally content with their bodies. Whether you're trying to lose weight, gain muscle, or crush a competition, it's hard not to compare or obsess over insecurities. But quick writing exercises may be a simple way for women to boost their body image, according to a study published in Psychology of Women Quarterly. "We found that spending just 15 minutes writing and reviewing one of three specific types of letters to oneself can significantly increase women'sbody satisfaction—at least short-term," said study author Renee Engeln, Ph.D, a psychology professor at Northwestern University. [RELATED1] Two of the letter-writing interventions focused on self-compassion—in one exercise, women wrote letters to themselves from the perspective of a close friend, and in another they wrote "a letter to their body, showing gratitude for all of its functions—everything it does to help you get through every day," according to Engeln. Finally, researchers simplified the instructions and made the exercise into an online form. More than 1,000 college women completed the online exercise, which had women write a series of sentences instead of a formal letter. All three studies showed that self-compassionate writing can improve how women's positively perceive their body image. The letters women wrote were so moving to the researchers that they hope to create a larger online platform for submission and sharing. "We think this could be a fabulous way to create a source of inspiration and comfort for women who have body image struggles," Engeln said. "Of course, we also look forward to additional research, testing how these approaches can be implemented on a broader scale, perhaps through using a smartphone app." [RELATED2]
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