Charlie Hoolihan, CSCS*D, NASM-PES, CES

Personal Training Director, Pelican Athletic Club

What is the core?

Personal core pride in the eyes of the beholder

A Real man’s six pack

Definitions of Core muscles“Structures that make up the Lumbo-pelvic-

hip complex.” National Academy of Sports Medicine.“The body minus the arms and legs” Wikipedia“Balanced development of deep and superficial muscles that

stabilize, align and move the trunk of the body, especially the abdominals and muscles of the back.” Pilates

“The core is…abdominals…,glutes and lower back muscles, called the erector spinae, psoas muscle of the hips and the multifidus of the spine.Muscles (that) stabilize the trunk, including the spine and pelvis, and core strength training targets these muscles.” Livestrong

“My washboard road to paradise” – Guy in bar with shirt off.

Lateral and Anterior CoreDeep and superficial muscles

Thorax and Posterior core

The “Core” is linked to all muscle systems Posterior and Anterior Linked systems

Superficial large muscle groups (Anatomy Trains)

Core runs deeper than the washboard road to paradise.

Deep muscle groups

The core is multi-directional Frontal and Transverse systems

Color of Text

How do core muscles respond differently in swimming.In land based activities, core muscles react to

ground force reaction of the foot.Swimmers have an entirely different force

reactionTop to bottom reaction.

Hand is the driver of force and chain reaction. Force is initiated by a liquid and not a solid Force on opposite end is also anchored by liquid, not solid

Thorax and its appendages – scapula, shoulders, ribs etc and their attendant muscles, ligaments and attachments take on a role similar to pelvis and trunk muscles

Opposing Chain ReactionsGround based from

bottom upSame side foot to

hip.Opposite shoulder

via latissimus and fascia.

Single opposing motions between upper and lower limbs

•Fluid based from top down.•Same side hand to shoulder•Same side hip via latissimus, obliques and fascia.•Single motion upper limb between multiple lower limb motion

The Core helps manage center of gravity.

But a swimmers COG is vastly different from land COGLungs provide flotation and fulcrum.Individual torso length, femur length and

muscle density affect flotation and center of gravity.

Movements of swimming change the COG more dramatically.

Swimming Core targetsSport specificity sidebarHand to hip stabilization via lats

Single and double arm work.Posterior chain – scaps to glutes.Lateral stability and strength.Exercises that lengthen, strengthen and

stabilize.Exercises that establish stable and

symmetrical rotation.

Swimmers stabilization workPrimary stability throughout the body.

Thoracic spine area (shoulders and scapula) Kyphosis of upper spine, internal rotation of

shoulders. Scapular distance.

Pelvis Neutral pelvis

Symmetrical lateral strength.Symmetrical rotation strength.

Anterior Tilt: Barge and Ballast

Kyphosis at upper spine leads to anterior tilt.

Chest and hips are connected via core musculature and fascia.Tight abdominals and hip flexors pull them closer.

But its not just about flotation

Elevated or upright posture opens up chest cavity. The heart and aorta have ample room to deliver blood and oxygen to the body. The lungs can expand to full capacity. 

An extreme example of how a slouched posture can compress heart, lungs, aorta and interfere with proper cardiovascular activity.  

Another extreme example but compression can also occur in the lower organs like stomach, liver, spleen, uterus

 

Proper Thoracic extension goes beyond arthrokinetic issues and into cardiovascular efficiency

Factors influencing pelvic and thoracic misalignmentTight anterior (front) muscles; some weak posterior (back) muscles

Sway back more pronounced when fully extened – ab strength test

Another anterior tightness factor - The only skeletal point of attachment for the arms is at the sternum

Weak back muscles and tight chest/abdominal muscles pull shoulders forwardand internally rotate shoulders.

Why do exercises that promotes flexion at spine and tightness of the spinal flexion muscles.

Muscle weakness is contralateral What hip are you sitting on?

Weaknesses will manifest in all exercises depending upon how much of the body is supported and how many limbs are involved.LungesStep-upsSingle arm standing or ball support exercises.

Lack of symetrical lateral strength

SPORTCore Principles: SwimmingLengthenRotation and stability against rotation.Dynamic isometrics in the traditional core.Hand driver for whole body.Hip driver (gluteals) for lower body.Choose exercises that create stability

between hand and foot.Anchor hands/elbows/armsAnchor feet or kneesCreate stability in trunk

Lengthening or shortening?

DemosLengthening vs shortening – (extension vs

flexion)Which most appropriately reflects what happens

in swimming.Hollowing and bracing – lengthening the pelvis.

Anchoring the trunk – watch abdominals in drylands – does the stomach poke out?

Do fat man to skinny man swim in practice.Wall exercises

Draw-in/brace against the wall. Straighten lines and walk. Double arm wall lean. Single arm lean. Rotation stretch

Lengthening or shortening

Lengthening or shortening

Ineffective lengthening/unstable core.

SPORTCore Progressions:SwimmingStability before mobility. Most core muscles are slow twitchHips and upper thorax (scapula and shoulders)

Plank or push up position Hip position/neutral w no anterior or posterior tilt.

5-10 second pulses for 1-3:00 minute sets. New concept in planks.

Once strength/stability is established then add movement patterns to the plank or pushup position. Start with distinct rep count pattern – up in two/down in 4.

Then move on to bands – single arm and single leg combos Then move to less stable equipment like TRXs and Stability

Balls. Establish stability on these before adding movements When adding movement, maintain stability and deliberate rep

count.

Variations on a pushupCore assessmentBird dog/quadraped

Contra/ipsilateralPushup/plank

Plank firstPush-up at inclineChange hand positionsChange leg positions.Does the athlete master symmetry and straight

lines? If so move to next modality. If not – this is their core work.

Oblique and rotation stabilitySide plank

Line up either w back close to wallOr line up feet, knees, hips, shoulders on a

line.Can also assess during standing wall leans.

Deviating to front or back sets up an imbalance between internal and external obliques.

Plank or pushup with rotationLook for symmetry in rotation.Rotation stretch.

Plank and push-up position exercises – stability first

Plank and pushup cont.

Right: Cobra on floor – hold each contraction for :06. Head in neutral, engage glutes and lift upper spine to lift. Low back just follows to stabilize spine. .Left: Tricep extension from TRX strap.

Bird dog/quadraped variations.

Stability ball exercises

Medicine ball

Band and Suspension training exercises

Band exercises

Stability ball exercises

Stability ball exercises

Stability ball exercises

Stability ball exercises

TRX or Suspension Training exercises

TRX Suspension training cont.

TRX/Suspension Training cont.

Start easy as a puppy work up to harder exercises.

Resources to use with principles in mindASCA Dryland courseSwimming anatomyTotal ImmersionGrif Figg/Carlos Santana DVD outside.Vern Gambetta books/MaglishcoGoogle

Plank exercise illustrationsMedicine ball exercise illustrationStability ball exercise illustrationTRX exercise illustrationBand exercise illustration

My emailCharlie@thepac.com