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 the center of a person. Also the fact that you may not be aware of, the core is also every part of us except for our head, arms, and upper leg regions. So you might now see that training for strength in this area is much more involved than merely doing 20 crunches.


The muscles of the core are as follows:

These groups are deep muscles that work as more of an unconscious stabilizer 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 Iliac
    • Transversus abdominus

      Seeing that these muscles function this way, doesn't make sense that they are trained in a manner specific to 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
      • Quadratus Lumborum
      • Adductors
      • Hamstrings

      • These muscles both stabilize and control motion as well and once again to receive 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 training of these muscles, we also need to understand what stability is. Stability is merely the ability to control or to reduce motion when it is necessary to make a person's training better and to get more results as an athlete of the fitness buff and or if you want just to 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, overuse, some pains and a lack of the ability to maintain form as the going gets tough, can often stem from weakness in any of these muscles mentioned above 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 fighter creates a 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 weak movement and a lack of the person 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. Doing, by the way, is simple. 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 merely 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 opinion, it isn't more efficient to produce our goal of better energy transfer. Also, anti-training can be much safer for the athlete's spine.

Like any other approach to fitness, we start this training off on the floor 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 variants :

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 instead, progressions wherein you earn the ability to do the next step. So start from step one no matter where you think you are. 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 to building the most robust core of your life and helping you better realize your performance potential 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.


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Tuesday5:00AM - 8:00PM
Wednesday5:00AM - 8:00PM
Thursday5:00AM - 8:00PM
Friday5:00AM - 8:00PM
Saturday7:00AM - 12:00PM
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2036 Briggs Road,

Mt. Laurel, NJ 08054

Phone. 856-581-9120