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Functional Abs For Speed, Power, and Athletics
We have all heard the saying, “Abs are made in the kitchen.” This statement is great if all we think about is the aesthetic appeal of a six pack. Where this statement fails however is in the function of the abdominals as creators of torque, facilitators of power, and resistors of rotation throughout your trunk. They are the real super hero behind every cool athletic feat you have ever achieved.
Have you ever watched a golfer drive a golf ball? Their weight shifts back, they transition into the backswing, and then they swing and demolish the ball 300+ yards. If you were to focus in on their belly button you would notice there is very little trunk movement in the backswing. Throughout the entire movement the trunk is creating torque which is then released in the swing, like a spring, creating power delivered to the golf ball.
This torque is created by the anti-rotational forces of the abdominals. To explain anti-rotation, imagine that same golfer going into their backswing and their entire midsection rotating with the golf club. This can be seen at every single driving range in America. Anti-rotation is a function of our trunk that allows athletes to create power.
And, more importantly, it is trainable.
Z-Press
The Z-Press looks very similar to a seated military press. The difference being that there is no back support and all of the pressing strength comes from your midsection. It is common to see the athlete over extend in their low back as the weight goes over head. This fault is often the result of a weak trunk, poor flexibility, and most commonly a combination of both.
Adding the Z-Press to programming will create a common theme of people asking, “Why do I feel it in my abs?” Although this looks like a shoulder movement, we are really developing the functionality of the press from the trunk through the shoulders to create power.
Single Arm Ring Row
The Single arm ring row is a great expression of the anti-rotational forces of the trunk. As the athlete descends, it is very easy to let the opposing shoulder fall away from the ring. This is a violation of the anti-rotational function of the trunk.
To properly perform this movement, keep the shoulders square to the rings and lower yourself slowly. The further you descend the more strain you will feel on your trunk. This is the torque that will lead to increased numbers in larger, more powerful movements.
Single Leg Deadlift
Similar to the Single Arm Ring Row, Single Leg Deadlifts are quite possibly the best exercise for strength, balance, stability, and neuromuscular development. In order to properly do them, you need a considerable amount of balance, strength, and coordination.
When performing the movement, you will notice there is a tendency for the opposing hip to want to open up and rotate away from the weight. The hip wants to rotate to counterbalance the weight in your opposite hand.
To properly perform the movement, maintain a square hip position and fight the flexibility of your hamstrings. As you push back in your heel, maintain a strong posture with your chest up and remember that the depth of the deadlift is less important than keeping your hips square and your belly tight.
Unifying Themes
To finish, I want to introduce the idea of levers and their effect on the demands of the body.
In a Single Arm Ring Row, the ring starts in close to your body. This is a short lever and is an easy position to maintain. As the ring moves away from the body, the lever extends and maintaining a forward shoulder position becomes increasingly difficult.
This is a universal theme in sport and training. Squatting, in order of difficulty, goes from the easiest and strongest Back Squat, to a less stable, more difficult Front Squat, and to a very difficult, unstable Overhead Squat.
As you progress in training, using short to long lever and anti-rotational movements will help develop trunk strength and stability increasing speed, coordination, balance, and power.
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