You need a stronger core! Escape Medford Gyms near Cherry Hill NJ

Core training is a much talked about subject, yet is often approached in a way that doesn't give the full benefit to the athlete or typical gym goer. As you may be aware, the core is center of a person. Also a fact that you may not be aware of, the core is also every part of us with the exception of our head, arms and upper leg regions. So you might now see that trianing for strength in this area is much more involved then simply doing 20 crunches.


The muscles of the core are as follows:

This groups are deep muscles that work as more of a unconcious stabilizers of the spine:

  • The Pelvic Floor
  • The diaphragm
  • Jaw muscles
  • Part of the internal oblique (posterior fibers)
  • multifidus
  • the lumbar portions of the Longissimus and Ilioc
  • Transversus abdominus
    Seeing that these muscles function this way, doesn't make sense that they be trained in a manner specific with their function to make them better? Secondly we have the larger muscles of the core that most are more familiar with:
      • The Lats
      • Glutes
      • External Obliques
      • Internal Obliques
      • Erector Spinae
      • Qaudratus Lumborum
      • Adductors
      • Hamstrings

      • These muscles both stabilize and control motion as well and once again to recieve the full benefit of them, one must train them as they function in the body. (We will get to that in a minute, so hang in there.)

        Next before we begin to discuss the actual trianing of these muscles , we also need to understand what stability is. Stability is simply the ability to control or to reduce motion when it is needed to make a person's training better and to get more results as an athlete of fitness buff and or if you want to just be a healthy person.

After reading the last rant you may think what does this have to do with your title of this post? Well. I am glad that you asked, because the truth is that your problems with fatigue, over use, some pains and a lack of the ability to maintian form as the going gets tough, can often stem from weakness in any of these aforementioned muscles and muscle groups.

To see this thought in real life the best analogy that I can give is that of a boxer throwing a punch, especially one with "bad intentions. " As the punch gets thrown the boxer creates rotation from the floor into the hand thereby creating power via the kinematic sequence. As they do, the core braces (if it is strong enough) to transfer that energy throughout the body into the other person's face or body. Resulting in them throwing a hard punch that gives the fighter their edge over their opponent. (at least momentarily)


Now imagine if their core isn't strong or stable enough to do so. It could result in crappy punching form and maybe an overuse injury (long term) to the fighter who tried to throw the punch.

This is the same with throwing, running and other athletic and fitness related pursuits, if the person's core is not functional enough, it most likely will result in poor movement and a lack of the perosn being and doing the best that they can. So yes, you need a stronger more stable core!

Let's now get into the how to train for this effect. It really is simple to do by the way. The principle of specificity and the S.A. I. D principles apply here. In other words if you want to have an outcome, you must train in a way that stimulates that goal. In this case of better control while competing or training. This is where what we call here at Escape "Anti- training " comes into play. This is done by simply resisting a motion or gravity's influence over an area to make it better.

Of course, we can also make the core better and stronger with motion ( crunches, sit-ups) as well, but in our opinon it isn't more effective to produce our goal of better energy transfer. Also anti trianining can be much safer for the athlete's spine.

As any other approach to fitness we start this training off on the floor in order to get good at it at first and then we progress up into , kneeling, standing and single leg or arm.


Our first exercise is the dead bug and their varients :

Step 1: The Dead bug

Step 2 The Pall off press

Step 1 and 2 B: Rolling for rotational control and mobility.

Step 3: The Hollow position drill

Step 4: The Kneeling Chop and lift

These next drills are another way to challenge the hollow position seen in the last video. So focus on maintaining this position and only go as low as you can do so.

Step 5: roll or fall out drills

Now from kneeling we can move onto standing variations of these movements or exercises.

Standing progressions

Step 6: Standing Anti-extension/ Rollout Escape Fitness Lumberton nj

Step 7 : Standing Anti -rotation chops Escape Medford NJ

These videos aren't a menu to be ordered from and randomly selected based on mood, but rather progressions wherein you earn the ability to do the next step. So start form step one no matter where you think you are at. Learn it and do it well and make it easy to hold the position against the stress of gravity and then move onto the next exercise.

Following this protocol will lead you you builidng the strongest core of your life and helping you bettter realize your performance potentional as an athlete or fitness buff. So get to work, don't let a weaker, less stable midsection keep you from the success that you desire on the field.


Monday5:00AM - 8:00PM
Tuesday5:00AM - 8:00PM
Wednesday5:00AM - 8:00PM
Thursday5:00AM - 8:00PM
Friday5:00AM - 8:00PM
Saturday7:00AM - 12:00PM
Sunday -


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135 Route 70,

Medford, NJ 08055

Phone. 609-654-8900