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Burn with Kearns: Limb strong, core weak. Older we get the core is more important – Kevin Kearns
Burn with Kearns: Limb strong – core weak. Why the core is so important the older we become
I’m going to ruffle some feathers with this one, but, oh well. It is possible to be limb strong and core weak. In other words, your “beach muscles” might look great, but being able to bench press 500 lbs. is only good if a fridge is parked on your chest.
This does not mean I wish people to give up their staple movements – movements such as bench pressing, back squat, dead lifts, pull downs, bicep curls, triceps curls, and alike, have their place. However, how strong you are on the bench, or being able to do the entire rack on the leg extension, is only part of the equation.
Years ago, before all the select and sit equipment movements would integrate the entire body. There were no, and are no, isolation movements in sports – or life – for that matter. The body was meant and is intended to function as a unit, activating what needs to be activated. Plus, for the 40-plus guy this will decrease your chances for injury. How you ask?
Simple, when you start any type of exercise or movement there is a learning curve. Take riding a bike. There is a lot of integration of multiple systems. When you first ride the bike your body, mind, and motor units are all over the place. Your brain and body are trying to coordinate this activity as a whole. This activity will be what we call “ toenails to fingernails training”. Besides balance as a major factor, your core has to work overtime to keep you on the bike without falling over. Your motor units are sending a crazy number of signals to your muscle fibers to activate, coordinate, and neutralize. Yes, you heard the last part correctly. I did say neutralize. The more efficient we become, the less wasted motion from your core. There is less wobble in your waggle. Each of us that knows how to ride a bike remembers how, even if we have not been on one for years. The piece people forget is when you have done something correctly, when you sleep, your brain solidifies that motion fully down to your core and motor neuronal pathways.
What does that mean for the 40-plus guy? A lot. When your body remembers certain motions, they are interconnected into your neural pathways and there is carry over to other activities and emergencies that may pop up. You have less chance of injury or hurting yourself when the core is fully activated during your strength regiment.
Why not get more bang for your buck ? Instead of having just beach muscles why not have muscles that carry over into everyday life and other activities. I, myself, have jumped into activities never done before, and after a few minutes, to 30 minutes, my body naturally adjusts because my core is more educated. So, movements such as carrying the cooler on one shoulder 1/2 mile on the beach with the lawn chairs in my other hand are not a problem. I have noticed more and more when I dive into core training at age 38, (I’m now 54 ) that I’m better prepared for whatever life brings my way. I have also figured out quickly how to compensate and not “muscle” an activity which use to be typical of me when I was younger.
Your core is the genesis of all power, and the ground (ground reaction force) is the well. It has to start at the core and then extend out to its working limbs. Many people and clients have asked me “I want my arms stronger for tennis or this sport.” I explain to them we can make your arms stronger however it will not translate into your tennis swing. It is better that we strengthen your core and work our way out.
When you look at a movement, any movement, it starts at the core and works its way to the limbs even walking. If you’re sitting down supported on a bench or other apparatus, your core has limited activation. Personally, as an athlete if you do not activate your core your performance is pretty much shot.
Okay coach, so now what is the core? Many theories have been thrown out about what the core is. People talk about abs being part of the core. They are. Lower back is part of the core; it is. Serratus anterior is involved in the core; you bet. Your butt is part of the core; well, most of it. The key to activating your core is to integrate it, and not isolate it. This is how the human body works in the real world. When you go to throw a punch, your brain does not say “DO A TRICEP EXTENSION!!” There is a coordination of full body integration going on to send that punch to the target. Not to mention balance, coordination, and technique.
We can take every day old school body building exercises and add to them a functional component. In this way we will gain the strength benefit from the prime movers with the added core competent. I will show you the functional core equivalent.
- The Bench Press – this a great exercise for developing upper body strength in the pecs, shoulders and triceps. Its limitations are that you are keying down supported.
- Dumbbell chest press on a stability ball. You may not be able to use as much weight, but this will activate your core and your legs like now tomorrow. My personal best: 95 lbs. dumbbell 1 arm for 10 reps). When I perform this motion, my entire body is integrated especially my core.
- Deadlift – now before you tie me to the stake, I think barbells deadliest are a great hip extension exercise. However, they have a limitation because you are on 2 feet always. Most sports performance and movement in general both feet are not fixed on the ground all the time.
- One Leg KB Deadlifts – This is great way to gain all the benefits from the dead lift with the added bonus of single leg work and balance integrity. The minute you add balance you have to involve the core; it’s just the way it works.
- Preacher or standing bicep curls – first I’m not even going to touch the preacher curl since that movement just does not make sense to me. As far as a standing bicep curl, it is a great motion for building the biceps and forearms. Unfortunately, there is no core activation.
- Dumbbell uppercuts – with this motion not only will you activate the biceps, but you are also performing in the motion in the transverse plane of motion. This is the rotational plane and this where the core lives!!! vs just a regular curl.
- Lat Pull downs VS Inverted rows – Lat pull downs are a great way to develop your back, especially the coveted lats. Little do we all realize that this machine was designed for people who could not perform a pull up. As well this will help your shoulder integrity and keep it from getting healthy.
- Inverted rows – since most people are unable to perform pulls ups with their own body weight with an Olympic bar and a squat rack this problem can be solved. By lying on the floor and pulling yourself up, this can enable you to perform those pull ups you so desire .
- Tricep push downs VS Stability ball push-ups – Every gym in the world has this machine for making those great cuts in the back of your arms. The only challenge is the rest of your body is doing zero.
- Stability ball push-ups hands on ball – with your hands the ball this adds not only activation of your triceps but your chest as well. The added benefit is the amount of core control and strength needed to perform this exercise.
- Sitting down bicep curls vs standing – bicep curls are great but why not activate your legs and core when you stand up and do them. Better yet for another level of challenge try standing on one leg and activate your quad.
So, do you want to be limb strong and core weak?
Let’s face facts the stronger your core is the better you will be for it. It’s the first training point for all our clients. Burnwithkearns.com
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Coach Kevin Kearns, BS FMS CPT
BurnWithKearns.com – Direct: 508 404 8503
Both of Coach Kearns’ books may be purchased on www.Amazon.com. For more information about Coach Kevin Kearns, including scheduling speaking engagements and classes (both online and in person), please contact him at 508-404-8503 or [email protected].
Author of “There’s Light In The Tunnel” How to Survive and Thrive with Depression – “Always Picked Last“ A guide to navigating bullies on Amazon and Audible
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Coach Kevin Kearns has been coaching in the world of fitness, nutrition, and tactical self defense for over 3 decades. As the former conditioning coach to 15 UFC Pro Fighters, and ranked in the Top 5 in the UFC , he is no stranger to the the importance of proper nutrition and proper mindset programming. He has long advocated to all his clients – athletes or the general population – about the importance of programming mind, body and spirit.
Coach Kevin Kearns BS FMS CPT – Former conditioning coach to 15 UFC Pros Ranked in Top 5 by the UFC Personal Fitness Coach, Author, Columnist, Motivational Speaker, Corporate Wellness Consultant, Youth Wellness Program Provider, Certification Specialist, Personal Self Defense, and Law Enforcement Defensive Tactics Specialist Www.BurnWithKearns.com.