Core Engagement<\/h1>\n

As a multisport coach, I preach \u201ccore engagement\u201d to every athlete in every workout.\u00a0 To move powerfully & efficiently core engagement is the critical component.\u00a0 Done well it helps us connect top & bottom halves AND right & left sides of our bodies.\u00a0 Without core engagement our body parts move like independent units \u2013 synchronicity goes out the window & we\u2019re left with disjointed motions that often counteract each other.<\/p>\n

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Suffice to say we\u2019re all familiar with the concept of \u201ccore engagement\u201d.\u00a0 Because it\u2019s such a common concept there are many ways to describe it.\u00a0 \u201cPin your ribcage.\u201d\u00a0 \u201cGrow your spine.\u201d\u00a0 And my personal favorite – \u201cDon\u2019t be schlumpy!\u201d\u00a0 But what does it really mean to engage your core?\u00a0 Many people think it means to \u201csuck in your abs\u201d\u2026which is part of it\u2026but not the whole story. \u00a0Although your 6-pack abs are a part of the core, they are only one piece of the puzzle.\u00a0 For my purposes I define \u201cthe core\u201d as a fairly broad area \u2013 shoulders down to your mid-thighs.\u00a0 For a more complete picture of core engagement let\u2019s delve into the 4 main areas that you can work on next time you\u2019re swimming, biking and\/or running.<\/p>\n

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Core Engagement #1 \u2013 The Shoulders<\/strong><\/h3>\n

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I would hedge a bet that most of you don\u2019t think about your shoulders when you are thinking about your core.\u00a0 The tricky part is that, if your shoulders are not engaged correctly or at all, they will prohibit you from effectively engaging your core.\u00a0 Since your spine is a single structure made up of many little interlocking structures, what happens at the top will directly effect what happens at the bottom.\u00a0 So, when your shoulders are thrown back & your upper back is arched, your low back will also arch\u2026thereby disengaging your core.\u00a0 The tell-tale sign of an overarched upper back is \u201cpokey ribs\u201d\u2026your bottom ribs will poke forward.\u00a0 This position tends to throw your weight distribution off which will make you exert more effort to move forward in running & throw your rotational balance off in swimming.<\/p>\n

To Fix:\u00a0 Close the space slightly between your bottom rib & the top of your hipbone.\u00a0 This will pull your upper body over your hips & pull your hips under your body.\u00a0 Voila \u2013 engaged core!<\/p>\n

Core Engagement #2 \u2013 The Gluts<\/strong><\/h3>\n

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Like the shoulders, I would bet that gluts are another area that most folks don\u2019t think of when I say \u201cthe core\u201d. \u00a0What part do the gluts play in core engagement?\u00a0 Well, they ain\u2019t called \u201cThe Powerhouse\u201d for nothing!\u00a0 As one of the strongest muscle groups to act on the hips, the gluts will position the hips to be the foundation\u2026the place where all your power originates from.\u00a0 If the gluts aren\u2019t engaged, generally the hips will roll forward creating an excessively arched back.\u00a0 And, as we learned with the shoulders, arching of either the upper or lower spine disengages your core.\u00a0 The trouble for most of us is that we sit\u2026a lot.\u00a0 Excessive sitting is one of the main reasons that our gluts no longer know how to activate.\u00a0 In biking & running, it\u2019s pretty obvious why we want great core activation through glut engagement.\u00a0 But what about swimming?\u00a0 If you experience low back pain and\/or lateral hip drop (which makes you zig-zag down the lane), your core just might not be activating because of your gluts!<\/p>\n

To Fix:\u00a0 Squeeze your gluts together slightly\u2026like you\u2019re holding onto a $100 dollar bill!\u00a0 When you do this notice your hips roll underneath you & a slight flattening of your low back – a big step towards engaging your core!<\/p>\n

Core Engagement #3 \u2013 The Quads<\/strong><\/h3>\n

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The third muscle group in our Core Engagement discussion is the quads.\u00a0 While the quads seem a long ways away from our abs – what we typically think of as our core \u2013 they are a critical player in activating & engaging our core.\u00a0 The problem is that, without strong activated glut muscles, our quads will dominate & get very out of balance.\u00a0 They will become the prime movers rather than working in tandem with the other core engagement muscles to create efficient motion pattern.\u00a0 When I watch folks swim, bike & run I often see quad dominance\u2026or rather glut weakness.\u00a0 In swimming, the sure sign is excessive knee bending while kicking.\u00a0 In cycling, riders with overly rounded backs & shoulders (this often happen when seats are positioned too far forward) often have overused quads.\u00a0 In running, the very common arched low back inhibits the gluts & hamstrings thereby forcing the quads to pick up the slack.\u00a0 To restate, quads are critical to core engagement\u2026but not because they are strong & powerful.\u00a0 Rather, they do their best when working with the other core engagement muscles to produce a stabilized, supported, powerful body!<\/p>\n

To Fix:\u00a0 Start working on your glut awareness.\u00a0 Exercises like Bridges & Single-Leg Deadlifts will go a long way towards encouraging your quads & gluts to play nice together!<\/p>\n

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Core Engagement #4 \u2013 Abs & Low Back<\/strong><\/h3>\n

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Finally!\u00a0 We got to the muscle groups you probably thought about when I said \u201cCore Engagement\u201d!\u00a0 Quite obviously they play a large role \u2013 they connect your shoulders to your hips & your right side to the left side of the body.\u00a0 Without the low back & abs\u2026any movement would be downright impossible!\u00a0 But, to train these muscles groups properly we need to skip right over those sit-ups & crunches.\u00a0 \u201cCore engagement\u201d means all of our muscles \u2013 low back, abs, gluts, quads – work together in coordinated patterns to create powerful action.\u00a0 So, that\u2019s exactly how we need to train them!\u00a0 Here are 3 fabulous exercises to get you started on down the path to excellent Core Engagement!<\/p>\n

BOSU Bicycles<\/span><\/h4>\n

Place BOSU in low back region (flat side on ground).\u00a0 Lie back & balance with leg straight & feet held off the ground.\u00a0 Hands can be crossed over chest (easier) or placed in standard bicycle position (harder). Bring left knee into chest with right leg out straight as possible.\u00a0 Rotate the upper body to touch right shoulder to left knee.\u00a0 Keep elbows out.\u00a0 While extending left leg & bending right knee, rotate torso to touch left shoulder to right knee.\u00a0 Repeat.<\/p>\n

Physioball V-Ups<\/span><\/h4>\n

Start in\u00a0Basic V-Up<\/u>\u00a0position with small PB held in hands.\u00a0 Strongly contract the abdominals & raise both legs slightly off the ground.\u00a0 Simultaneously raise legs, arms, & torso to form a “V” with your body.\u00a0 At top of exercise, transfer PB from hands to feet.\u00a0\u00a0Lower down to start position.\u00a0 Raise up again into \u201cV\u201d & transfer PB back to hands from feet.\u00a0\u00a0Repeat.<\/p>\n

Reverse Hyperextensions<\/span><\/h4>\n

Lie with physioball in stomach & hold onto something solid like a bench.\u00a0\u00a0Contract abdominals to protect low back.\u00a0 Keeping legs straight, extend hips to raise legs slightly above level (your low back should have a slight arch in it).\u00a0 Lower to 1^{st<\/sup>\u00a0position & repeat.<\/p>\n}

Cheers,<\/p>\n

Coach Michelle<\/p>\n","protected":false},"excerpt":{"rendered":"

Core Engagement As a multisport coach, I preach \u201ccore engagement\u201d to every athlete in every workout.\u00a0 To move powerfully & efficiently core engagement is the critical component.\u00a0 Done well it helps us connect top & bottom halves AND right & left sides of our bodies.\u00a0 Without core engagement our body parts move like independent units<\/p>\n

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