core tension

Hey EF Fam,

The term “Core” is thrown around loosely in gyms all across america. It has different meanings to different people. 

But… when a strength and conditioning coach uses the term, he is referring to the transference of force from your base of support (The part of your body connected with the ground) to the midsection of the body, typically from the trunk of the legs to the trunk of your arms and all the muscles in between. 

There can be a confusion between core and abs but the abs always is included in the core. The reason that this concept is so important to understand is because the core is used in everything we do. 

For example, if you go to open a heavy door and don’t create “core tension” you can throw your back out. Dr. Stuart McGill would tell you that you deserve your pain because you let the door control you and not the other way around. Creating core tension differs per exercise. If you are going to do a 500lb deadlift you would maximize core tension as apposed to picking up a 90lb kettle bell you would use less core tension. 

Your motor skills and neuromuscular system essentially calculate the amount of core tension needed (in weight training this can take practice) to do a task the same as when you tell your body how much muscle to use to grab a glass of water and take a sip. Imagine if you used way to much muscle and force to put a glass to your mouth. It wouldn’t be a pretty sight. The difference is that grabbing a glass of water is an every day event where as we have lost touch with picking up and moving heavy things as a society (for the most part) that this part of the neuromuscular system is underdeveloped in many people. We find this the number one offender when it comes to back pain.

This concept of core tension is used at a very early age. Here is a video of my 4 month old Son developing his core tension. 

To use you core, mentally brace your body to pick up a weight or move an object and you will have more success and better results all while reducing the chance for pain and injury. 

Committed to your success,

Ian

P.S. Set your sights on January 7th for our biggest group 24 Day Challenge ever!

Whose in? Who wants to rock their New Years goals with a jumpstart and a group challenge!

We will be launching details soon, stay tuned!