A Better Understanding Of The Core - by radical_P
I have received a lot of feedback from my first article I posted. I really appreciated all the people who took the time to read it and respond with questions. From the info I have gathered, from everyone, I feel that it is important to explain the core a little better and how it relates to lifting. This will help to understand the need of functional stabilization.

The core of the human body acts as the link between the upper and lower body extremities. Since it is located around the body’s center of mass, the core is essential in supplying and conveying forces of functional movement. The core consists of two distinct categories of muscles. One is used to mobilize, and the other is used to stabilize the body during any and all functional movements. Some of these muscles include the rectus abdominus, transverse abdominus, internal and external obliques, erector spinae, and iliopsoas. All forces produced by the kinetic chain’s movement are directly or indirectly transferred through the core, therefore it makes core strengthening and stabilization the most important functional training component, yet it is the most commonly overlooked by most people participating in a training program. When one squats they need the stabilization. If the core is not stable the individual will risk injury. For the body builder, the target muscles will be less developed than they could be. A power lifter will have less strength than they actually have.

The core, which is comprised of the abdomen and the low back, encompasses a very complex group of muscles working together that directly contributes to better balance, coordination, and body position. Not only do these muscles aid in body posture, they can also be responsible for pain and injury if they are neglected. It has been proven that the most detrimental cause of low back pain is a lack of strength in these areas. (Bergmark, 1989) Logically, since strengthening the core can be a primary source of injury prevention, everyone from beginners to professional athletes can benefit from a stronger core region.

The kinetic chain is a system comprised of muscles, nerves, and bones directly responsible for human movement mechanics. If one component of the chain is not working properly, it will directly affect the other components and therefore affect movement. Thus, when one’s core is weak, it directly affects the neuro-muscular efficiency of the kinetic chain in integrated functional movements. When movements are altered during dynamic movements due to a weak core, the body compensates for the strength deficiency by activating synergist muscles to aide in the movement, thus dramatically increasing the risk for injury. (Hedrick, 2000) Along with aiding in movement and stabilization, the core also acts to maintain postural control of the body’s center of gravity.

The first step, for a beginner as well as a pro, in strengthening the core is by activating the transverse abdominus muscles. Using a technique called the “draw-in” maneuver, one can begin this activation process. Simply “sucking in” the belly button towards the spine activates the TVA (transverse abdominus). These are the muscles lying beneath the rectus abdominus (six-pack muscles). The TVA are the muscles primarily responsible for keeping the core stable. The “draw-in” should be done without expanding the chest cavity, and all breathing patterns should remain normal. The “draw-in” is something that anyone can do, however it may just take a little time to adapt to the learned response. The best part is that it can be done anywhere, anytime, and it is the easiest way to start a healthier lifestyle by adding a core strengthening routine.

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