09/12/2020
This exercise will look very familiar to my clients, one of my favorites and super underrated, stir the pot. It's essentially a plank with movement added to challenge the core even further.
▪️
▪️
Why? Even though I do believe planks are very helpful and have their place, very rarely are we holding a static position outside the gym. We absolutely need our core to be strong when we are moving and doing different things in our day to day lives.
▪️
▪️
Strong core= strong back= strong life.
Or at least a life where you can do a lot more things with less worry of injury.
▪️
▪️
If you don't follow , follow that account asap. I have learned a lot from all of the helpful content he posts. Hope this helps! Even though it's not mine, it's a super valuable and short video to watch.
▪️
▪️
()
・・・
Why use a ball for core stability training, such as the classic “stir the pot” exercise I’m demonstrating here?🤔
To build core stability we need to improve the endurance of ALL the muscles that surround the spine. This applies to those rehabbing back pain or building their core to lift as much weight as possible, like elite powerlifter Blaine Sumner shown here who uses this drill often to keep his back safe as he routinely squats over 1000 lbs.🏋🏼♀️
While the classic front plank is a great way to build endurance, let’s be real, this is a very boring movement and it doesn’t carry over to common movements in the gym where there is movement occurring at the arms and legs. This progression allows you to work core stability while movement occurs at the arms, challenging your body in a way that carries over a little more to dynamic lifts.📝
If it is too difficult to perform in a full plank, you can regress to your knees, but don’t allow any movement to occur at your back. You can make the movement more difficult by bringing your feet closer together or easier by widening your stance. If you don’t have a ball, you can also mimic the dynamic component of this movement by using a foam roller as I’m showing here.✅
Start off with sets of 10 reps each way and progress as needed to build endurance.📝
