Assess Your Core Strength Using This Simple Test

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In my last post on anti-core training I talked about the importance of having a strong core that is able to resist movement such as flexion, extension and rotation when forces are acting to knock you off your centre of gravity.

In this post I am going to show you a simple test you can do at home to check your level of core strength and stability.

Specifically this test assesses your ability to resist lateral flexion and rotation. If you do well on this test then you are on your way to building a stable mid-section and you are also helping to protect your lower back from injury.

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The Test

For this test you are going to need a clear wall space and a towel to rest your arm on if it is a hard floor.

To perform the test you are going to do a side plank against the wall with the back of your body touching the wall. This will ensure you have the correct posture and don’t compensate by using other muscles.

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Make sure both your arms are touching as well as your upper back, hips and heels of your feet. Keep your hips up and trunk in a straight line.

Time yourself and see how long you can hold the position on each side of your body.

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The Results

• Less than 30 seconds = You have some work to do. Add this exercise into your workouts.
• 30 – 60 seconds = Not bad. However you can still keep improving by practicing this exercise.
• 60 – 90 seconds = Good work. You have a reasonably strong core. See if you can take it to the next level.
• 90 seconds and over = Well done, your core appears to be strong and stable. However don’t get complacent. Keep challenging yourself with more advanced core exercises.

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Have a go at the test and record your results in the comments section below…

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What To Do Next

If you need to improve your core strength and stability, challenge yourself with one of the functional training programs below and see how much your fitness can improve in the next 4 weeks…

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Surfing Workouts – Total Surfing Fitness

Snowboarding Workouts – Total Snowboarding Fitness

Ski Workouts – Total Skiing Fitness

Windsurfing Workouts – Total Windsurfing Fitness

New! Advanced Workouts – Surf ‘n’ Snow Fitness High Performance Club

Assess Your Core Strength Using This Simple Test

.

In my last post on anti-core training I talked about the importance of having a strong core that is able to resist movement such as flexion, extension and rotation when forces are acting to knock you off your centre of gravity.

In this post I am going to show you a simple test you can do at home to check your level of core strength and stability.

Specifically this test assesses your ability to resist lateral flexion and rotation. If you do well on this test then you are on your way to building a stable mid-section and you are also helping to protect your lower back from injury.

.

The Test

For this test you are going to need a clear wall space and a towel to rest your arm on if it is a hard floor.

To perform the test you are going to do a side plank against the wall with the back of your body touching the wall. This will ensure you have the correct posture and don’t compensate by using other muscles.

.

.

Make sure both your arms are touching as well as your upper back, hips and heels of your feet. Keep your hips up and trunk in a straight line.

Time yourself and see how long you can hold the position on each side of your body.

.

The Results

• Less than 30 seconds = You have some work to do. Add this exercise into your workouts.
• 30 – 60 seconds = Not bad. However you can still keep improving by practicing this exercise.
• 60 – 90 seconds = Good work. You have a reasonably strong core. See if you can take it to the next level.
• 90 seconds and over = Well done, your core appears to be strong and stable. However don’t get complacent. Keep challenging yourself with more advanced core exercises.

.

Have a go at the test and record your results in the comments section below…

.

What To Do Next

If you need to improve your core strength and stability, challenge yourself with one of the functional training programs below and see how much your fitness can improve in the next 4 weeks…

.

Surfing Workouts – Total Surfing Fitness

Snowboarding Workouts – Total Snowboarding Fitness

Ski Workouts – Total Skiing Fitness

Windsurfing Workouts – Total Windsurfing Fitness

New! Advanced Workouts – Surf ‘n’ Snow Fitness High Performance Club

How To Enhance Your Performance With “Anti-Core Training”

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When I use the term “anti-core training” I am not suggesting that I am against core training. In fact, quite the opposite.

What I am actually referring to is using core stability exercises to help your body to prevent unwanted movement.

Yes your core muscles play an integral part in helping you move, but just as important (if not more) is the role your core muscles play in preventing movement.

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Let me explain…

When you are surfing, snowboarding, skiing, etc, you are continually getting knocked off your centre of gravity and have to adjust to keep balanced. When this happens your core muscles are helping to keep you stable by resisting trunk flexion, extension, lateral flexion and rotation.

With that being said, you can improve your stability by training using anti-flexion, anti-extension, anti-lateral flexion and anti-rotation core exercises.

In the video below I am going to show you what I mean by giving you some example anti-rotation core exercises to try…

The exercises shown are all variations using a band or cable and will help you to resist rotational forces as they try to knock you off balance during surf or snow sports.

Have a go at incorporating them into your next workout to enhance your stability.

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If you liked these exercises and want a professionally designed strength and conditioning program to enhance your surf or snow performance, why not try one of our functional training programs…

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Download Your Surf or Snow Functional Training Plan

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How To Build Lower Body Functional Strength Using Your Bodyweight

When it comes to functional training, it is easy to get carried away using all sorts of exercise equipment to build your functional strength and fitness.

However, before you start jumping on a BOSU or swinging a kettlebell around, there is one category of exercises you should be competent at before doing anything else, and that is bodyweight training.

At the end of the day, when surfing, snowboarding or skiing, you are having to move and control your own bodyweight, so you need to be able to handle it correctly to perform at your best.

In this series we are going to look at the best bodyweight exercises that can help you build superior functional strength, and in this post we are looking at the lower body.

So What Is The Best Bodyweight Exercise For The Lower Body?

In my opinion the exercise that reigns supreme is the Single Leg Squat (and in particular there is one version of the single leg squat which is king – see later in the post).

Sure bodyweight squats and lunges are important, and so are there jumping counterparts, but being able to single leg squat requires strength, balance, core stability and mobility, all of which are critical components of any surf or snow sport.

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Most of the time your bodyweight is not distributed evenly between your legs, so one leg is doing more of the work. Therefore if you are able to handle you own bodyweight on one leg it puts you at a performance advantage and also will help prevent lower body injuries like knee or hip injuries.

Single Leg Squat Progressions

Not everyone is going to be able to single leg squat to begin with (and I recommend doing a good warmup before attempting it) so in the video below are some progressions you can use to build up your single leg strength.

Make sure you do a dynamic warmup and then have a go at some of the exercises you haven’t tried in your next workout.

The Ultimate Single Leg Squat

So what is the best single leg squat version?

I think it would have to be the Single Leg Pistol Squat. The reason is that it requires a higher degree of mobility to be able to execute the move.

I know my version is not perfect to look at due to some hip mobility issues, but if you watch the video you will get the idea. If you can punch out a few pistols, then I will definitely be impressed.

So there you have it, the best bodyweight exercise for the lower body. Stay tuned for part 2 of this series where we will look at some other great bodyweight exercises.

Do you agree with my selection of the Single Leg Squat as the best bodyweight exercise for the lower body? Or do you have another favourite? Leave a comment below…

If you want to build functional strength (including single leg strength and stability) for surfing, snowboarding, skiing or any other surf or snow sport, make sure you download one of our training plans below…

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Download Your Surf or Snow Functional Training Plan