As If You Were Going To Take A Punch...

Monday, October 17, 2011

A great little ditty from fellow crossfitter and games competitor, Sarah:

A common misconception among CrossFitters is that midline stability comes from back strength, rather than core strength. Increasing back strength won’t keep your back straight in a squat, deadlift, or anything else. Increasing core strength will. I’m not talking crunches, I’m talking about hollow rocks, plank holds, and, most effectively, NOT… EVER… letting your core give out when you lift.

Think about the physics:  Trying to pull a weight up by using your back extensors is extremely difficult. Even doing a “superman” exercise on the floor, trying to raise just your body weight a few inches gets exhausting quickly. Now add 300 pounds and use those same muscles to keep your back straight as you lift… get the idea?

Instead, create a solid block by tensing your abs as though someone is going to punch your, or as you would in a stability game where the goal is to not let someone else move you. The strength in this case is dramatically different. Your ab muscles create a solid midline such that not even that crazy heavy Deadlift bar can pull you over. Get the idea?

Do not let your back round when you lift. Stabilize it by creating a pillar of massive force in your abs. Trying to compensate for collapsed abs with your puny extensors is a recipe for disaster. You may (and probably do) have plenty of leg strength to get that heavy barbell off the floor, but if your back is rounding you have no business trying.

Can’t keep your back stable? Use lighter weight with perfect technique – heavy weight is not an option for you yet (if you want to stay healthy). Focus extra energy on those abs as the limiting factor – do plank holds (with your back in a good, stable position – no cat back or sway back!), and hollow rocks every day.

Abmat situps and GHDs are not helpful in this case because you are working to develop static strength, not dynamic strength. If you need additional ideas ask your coach – we can suggest other exercises catered to your specific needs.

WOD
Chelsea
Ever minute on the minute for 30 minutes perform:
5 Pullups
10 Pushups
15 Air Squats
* Score is total number of rounds completed ONLY...no partial rounds.
Warmup
3 Rounds
20 Rotaters
20 Hollow Rocks
20 Hypers
20 Second Samson Stretch Each Side