Core to Extremity Training

Optimizing efficiency in power utilization

Core to extremity movement refers to a physical task where the power needed to execute the task begins in the core musculature of the body and that power is transferred to the extremities. An example would be swinging a tennis racket or a golf club. The swing does not initiate in the arms; it initiates in the core and hips, which is then translated to the extremities creating the swing and transferring the power to the ball.

We see this same concept in weightlifting. A shoulder press begins with stability in the midline, creating a base upon which the power is initiated. Power is then transferred to the shoulders and arms and exerted on the barbell to move it upward.

Learning how to apply the principles of core to extremity movement requires practice and training, just like anything else. If you are like me, when I started doing these in my 20s I had no idea what it meant to “brace the core” and I would just muscle that barbell up with my arms. But when I learned how execute that “core brace”, it became easier to raise the barbell, I could move more weight, and my shoulders hurt a whole lot less!

Gaining efficiency in this movement pattern can be very beneficial for increasing athletic performance as it can dramatically increase the efficiency of how the power you are generating is used. But even if you are not an athlete the skills acquired through utilizing this movement pattern can help in the functional movements of everyday life, such as lifting and carrying groceries, yard work, moving furniture, among other things. Strengthening the core muscles and using them properly throughout our lives can help reduce the risk of injury.

Today’s workout features the overhead squat. This movement is a perfect example of core muscle recruitement that provides the foundation to stabilize a barbell overhead. This movement also challenges mobiliy in the wrists, shoulders, hips, knees and ankles, so it is an AMAZING movement that builds strength and stability and tests mobility in several joint complexes.

The overhead squat is a movement worth spending some time on. It is critical to watch the short video tutorial so that you can perform the overhead squat safely and effectively. Whether this is your first time doing this movement or if you are proficient, your technique can always be fine-tuned.

We finish the workout with a core TABATA to help further strengthen these muscles that originate most functional movements.

Warm Up

TABATA (20 seconds of work/10 seconds of rest) - 6 minutes.

Perform each movement sequentially until you have completed each round of 3 movements 4 times.

• Up-downs (20s work/20s rest), then..

• Push-ups (easy option) (20s work/20s rest), then..

• Jumping air squats (20s work/20s rest), then back to the Up-downs

After you finish the TABATA, perform 12 PVC Pass-throughs with your broomstick or PVC pipe.

Movement Practice

WATCH THIS VIDEO TUTORIAL ON THE OVERHEAD SQUAT!

If you have never done this movement before PLEASE use just a broomstick or PVC pipe. This is a COMPLEX MOVEMENT, so until you feel ultra-confident and consistent with superb form, stick with a broomstick or PVC pipe.

Take 5-10 minutes to practice the overhead squats - Try 3-5 sets of 5 repetitions until you feel confident in performing this movement in the workout.

Even if you are familiar with the overhead squat, please watch the video tutorial and fine-tune your technique using an empty bar. Add weight as appropriate maintaining solid technique.

Movement alternatives:

• Use a box to squat to as shown in the video tutorial above if you cannot achieve sound mechanics and bar/pipe/stick position in a full squat.

• Single arm overhead dumbbell squat. If the restriction of a broomstick/PVC pipe makes this movement difficult to achieve with good form, try a single-arm overhead squat instead. Start with a lightweight object and work up to a dumbbell during practice.

Take another 5-10 minutes to practice the movements in Workout Part 1 and select your kettlebell weight. Select a weight that allows you to perform 12 repetitions unbroken for all rounds. This is a moderate weight where the last 3-4 reps become challenging.

Workout

Part 1

AMRAP 12 minutes (As many rounds as possible in 12 minutes)

• 12 Kettlebell swings (overhead or eye-level) (Alternatives: double dumbbell swing or a single dumbbell swing keeping reps even between sides)

• 12 Overhead squats

• 24 Mountain Climbers (right + left = 1 repetition)

Part 2

Core TABATA - (20 seconds of work/10 seconds of rest) - 6 minutes.

Perform each movement sequentially until you have completed each round of 3 movements 4 times.

• V-Ups

• Oblique Twists - weighted

• Sit-ups (Ab mat style: Use an ab mat or rolled towel supporting your lower back. Alternatively, perform sit-ups with knees bent/feet anchored).

Cool Down

15-minute Back Bending Yoga. Take 15 minutes to cool down and rebalance your back and front body.

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