FEATURE ARTICLE
The first exercise is the Squat to Press (Figures 1 and 2) using clean and jerk attachments on an anchored, ground-based apparatus. This exercise encompasses a diagonal load, pushing, level change, sagittal plane movement, and a bilateral stance. The next exercise is the Lineman Squat (Figures 3 and 4). This exercise uses a similar attachment as the squat to press but the load should remain at shoulder level. This exercise utilizes a diagonal load, pushing, level change, a sagittal plane movement, and a bilateral stance. The Suitcase Carry (Figures 5 and 6) uses the anchored, groundbased apparatus with a barbell. This exercise encompasses a diagonal vector line, pulling, a frontal plane movement, and a bilateral staggered stance position. The Single-Arm Wheelbarrow (Figures 7 and 8) uses the anchored, ground-based apparatus with a barbell but the athlete faces the base. This exercise involves a diagonal load, pulling, rotation, transverse and frontal plane movements, and a bilateral staggered stance position. The Bear Fight (Figures 9 and 10) uses the anchored, groundbased apparatus with a barbell equipped with an ergonomic handle grip. This exercise involves a diagonal vector line, pulling, rotation, with transverse and frontal plane movements, using a bilateral staggered stance position. The Upper Cut (Figures 11 and 12) uses the anchored, groundbased apparatus with a barbell equipped with an ergonomic handle grip. This exercise involves a diagonal vector line, pulling, pushing, and rotation, with transverse and frontal plane movements, using a bilateral staggered stance position. The Single-Arm Lateral Pull (Figure 13) uses the anchored, groundbased apparatus with a barbell equipped with an ergonomic handle grip. This exercise involves a diagonal vector line, pulling, rotation, with transverse and sagittal plane movements, using a bilateral staggered stance position. The Single-Arm Alternating Overhead Press (Figures 14 and 15) uses the anchored, ground-based apparatus with a barbell equipped with an ergonomic handle grip. This exercise involves a diagonal vector line, pushing, rotation, with transverse and sagittal plane movements, using a bilateral staggered stance position. The Lateral Lunge (Figures 16 and 17) uses the anchored, groundbased apparatus with a barbell rested across the chest (weight plates can be included for added resistance). This exercise involves a diagonal load, pushing, level change, sagittal and frontal plane movements, and a bilateral staggered stance. The Single-Leg RDL Ipsilateral (Figures 18 and 19) uses the anchored, ground-based apparatus with a barbell equipped with an ergonomic handle grip. This exercise involves a diagonal vector
HOW TO TRAIN THE CORE: SPECIFIC TO SPORTS MOVEMENTS
line, pulling, rotation, frontal and transverse plane movements, and a unilateral stance. The Bilateral Prone Push-Up (Figures 20 and 21) uses a suspension trainer. This exercise involves a diagonal vector line, pushing, sagittal and transverse plane movements, and a bilateral stance. The Bilateral Rotational Push-Up (Figures 22 and 23) uses a suspension trainer. This exercise involves a diagonal vector line, pushing, rotation, sagittal and transverse plane movements, and a bilateral stance. The Bow and Arrow (Figures 24 and 25) uses a suspension trainer. This exercise involves a diagonal vector line, pulling, rotation, frontal and transverse plane movements, using a bilateral stance. Adding these exercises to a program can help ensure that the athletes work various core muscle groups while performing exercises through various planes. Additionally, these exercises are beneficial because they require the athletes to work in various muscle groups with multiplanar and multidirectional movements, unilateral and bilateral stances, and various force lines, which are all applicable to sport movements. ?
REFERENCES
1. Lauder, MA and Lake, JP. Biomechanical comparisons of unilateral and bilateral power snatch lifts. Journal of Strength and Conditioning Research 22(5): 653-660, 2008. 2. Myers, T. Anatomy trains: Dynamic education for body-minded professionals. Kinesis Myofascial Integration. Retrieved July 1, 2013 from http://www.anatomytrains.com.
ABOUT THE AUTHOR
Travis Brown has led a career as a strength and conditioning coach for over 14 years in Atlanta, GA and at the University of Tennessee, Knoxville. He currently works for Pinnacle Athletics, which is a sports performance company that trains professional, college, and high school athletes. He has trained, or played next to, over 120 National Football League (NFL) starters, including dozens of Pro Bowlers and 1st round NFL draft picks. Throughout his career he has trained a number of ???????????????????????????????????????????????????????????5????1????? ????????51??????9??????? ??????????????????9 ???????????????=???????5???????????? ??????????????????????????A??5?????5????Q?????????????????????????
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