Core Training – Chop Progressions

In the previous article I wrote on core training, we discussed anti-rotation exercises. Anti-rotation exercises strengthen and stabilize your back and core, helping you to maintain a safe neutral spine position, resisting against strain and rotational forces. This is important for two reasons: (1) Spinal health / injury prevention; and from a performance standpoint, (2) Improved movement efficiency leading to more force production.
The primary role of your abdominal / core muscles is to provide stability by providing isometric support and limiting the degree of rotation at the lumbar spine / pelvis. According to Shirley Sahrman, a renowned Physical Therapist and functional movement specialist, the majority of low back problems occur because the abdominal / core muscles are not able to maintain tight control over the rotation between the pelvis and the spine.

So what’s the problem with rotation?

1. Excessive or improper rotation at the pelvis / spine region over time can cause various dysfunctions and syndromes such as spinal instability, spinal stenosis, osteoarthritis of the lumbar spine and degenerative disk disease, just to name a few. For this reason, when performing movement in the gym or in life, we want to ensure that the spine is neutral and if there is rotation, it should happen in the thoracic spine where it is more conducive (i.e. where the body is actually designed to properly handle this movement).
2. From a performance standpoint, the inability to maintain a stable core or stable joint can lead to energy leaks in the kinetic chain. A kinetic chain is a system in the body used to produce and transfer force. Mike Boyle, a renowned Strength and Conditioning Coach, describes energy leaks as “points at which energy is lost during the transfer of force from the ground and are a result of the body’s inability to stabilize a particular joint”. This is crucial in sport because it can determine the speed of a ball or the speed of an athlete.
   • Energy leaks in the kinetic chain result in inefficient movement and force production. An example of this can be seen in a baseball pitcher. As the legs lift and the pitcher winds up into back swing, energy is being stored/ready to be released. The drop of the leg and rotation of the pelvis activates a kinetic chain to throw the ball. If the core is weak, forces produced by the hip get dispersed through the unstable and weak joints instead of all into the shoulder for the release of the ball.

   Check out my video for some great exercises on how to train your core in anti-rotation – make sure you read the exercise descriptions below the video, in order to choose the exercise most appropriately suited for you.

    
   

   In the first 4 exercises, the focus is on resisting rotation and understanding how to keep a neutral spine. In the last exercise, the focus is on the ability to produce a rotational force upon on stable and neutral spine. Note that rotation does not occur at the pelvis/hip region but rather at the thoracic region.

   1.  Tall Kneel Chop
      • Ensure there is no rotation in the lower back at the start or end of the movement
      • Keep your trunk facing forward
   2. ½ Kneeling Inline Lunge Chop
      • Less stable (2 feet, 1 knee)
      • Inside leg is up
      • Ensure there is no rotation in the lower back at the start or end of the movement
   3. Iso Lunge Inline Chop
      • Less stable (2 feet)
      •  Inside leg is up and back knee is off the around
      • Keep the lower body stable throughout the pull movement
      • Ensure there is no rotation in the lower back at the start or end of the movement
   4. Standing Chop
      • Less Stable (higher center of gravity)
      • Ensure there is no rotation in the lower back at the start or end of the movement
      • Some rotation can occur at the end of the movement in the upper back
   5. Standing Dynamic Chop
      • Important for rotational sports and activities
      • Ensure lower back and hips are stable and that they move together (not allowing for separation of the two)
      • For more advanced individuals

    

   Author: Khanh Vy, BPHE, CAT(c), CSCS (NSCA), RK

   Toronto Certified Athletic Therapist CAT(c) | Certified Strength and Conditioning Specialist | Registered Kinesiologist