STOP doing SIT UPS!

There are two general approaches many will take to address a weak link of the core. The first (and most common method you’ll see in fitness clubs across the world) is through dynamic strengthening exercises like sit ups. Traditionally coaches and medical practitioners have used these exercises that build strength through movement with the mindset that a stronger core will give the spine less chance for buckling and breaking under tension.

To a point this is true. Each muscle that surrounds the spine does need to have sufficient amount of strength to contract and ‘turn on’. When the muscles of our core contract, stiffness is created. Much like a guy-wire that attaches and holds up a radio tower, each muscle that surrounds the spine must provide a certain amount of tension and stiffness to maintain the strength of the spine as a whole and keep it from buckling and becoming injured.

While exercises like sit ups may be great at increasing strength, they do little to increase core stiffness. In order to enhance the quality of stiffness, one must train the core differently. This comes through the second approach of using isometric exercises built to enhance muscular endurance and coordination.

An ‘isometric’ describes when a muscle or group of muscles are activated and contracted but there is no change in the joints they cross. Research has found that isometric exercises to enhance muscular endurance are far superior when compared to dynamic strengthening exercises in enhancing spinal stiffness and stability (making them ideal not only for rehabilitation of back injuries but also in the training and enhancement of athletic performance).

This is because the core functions to limit excessive motion (especially in barbell lifting) rather than creating it. Therefore, the traditional way in which the fitness and rehab world has approached addressing the core for years has been completely backwards! This is why someone can have a ripped six-pack and yet have poor core stability when it comes to deadlifting or performing a squat.

To read more on the modified curl up and the other McGill Big 3 exercises, check out this blog: https://squatuniversity.com/2018/06/21/the-mcgill-big-3-for-core-stability/

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