Core conditioning involves working the musculature in the torso, targeting muscles in the front and back.  One of the best ways to train the core is from a standing position taking advantage of rotational movements in the transverse plane, (the imaginary line that divides the body into superior and inferior parts).  We are working within the fourth pillar of human movement which involves rotation.  The four pillars of human movement are: standing and locomotion, raising and lowering our centers of mass, push-pull movements and rotation.  These are discussed in length on our web site under the heading, “functional training.”

    If you look closely at the muscles in the torso and the angles of the muscles, you will get a better understanding as to why we need rotational movements to train the core muscles.  Most Activities of daily living (ADL) and athletic movements involve rotating the core.  Most of our power comes from rotational forces.  Our core musculature is designed in a crisscross pattern called the “Serape Effect.”  This means that the body produces force by connecting the right shoulder to the left hip and vice-versa.  The serape is a Mexican garment that is draped loosely over the shoulders and is crossed in front of the body.  The concept serves to reinforce the concept of the muscles of the core as a connector.  Musculature involved in the serape effect connects the body in a diagonal manner, making the core very efficient when performing powerful rotational movements.  These muscles include the rhomboids, serratus anterior, external obliques and internal obliques.  To view these muscles go to www.bodysmart.com.  Powerful activities, such as throwing, swinging and running are possible because of the Serape Effect.  Therefore, when trying to enhance the body’s natural rotational design, training must address the transverse plane of motion.  As with the other pillars of motion, rotation rarely occurs in isolation.  Usually, the rotation is enhanced by hip and leg movement.  This is the primary reason we, at FAF prefer to use closed chain (feet on the floor) exercises to hit the core especially when training for power and rotation. 

    The illustration below shows the criss-cross pattern of muscles and the functional lines in the Serape Effect.

Examples of training within the serape effect are:
1. Diagonal chops with a medicine ball. This exercise trains the body to be able to handle the acceleration and deceleration of loads in a lateral movement, such as a backhand in tennis.
2. Overhead rotational training with a medicine ball.  This action will help any powerful overhead activity, such as an overhead serve or throwing action.
3. Cross dumbbell punching.  This is a total body exercise, which trains upper and lower body rotational mechanics.

    Training within the four pillars is a simple approach to training the human body, regardless of the population being addressed.  It simplifies the concept of sport-specific training.  Consider experimenting with rotational movements while standing when you train the core.  You will become stronger and more efficient in the core when performing powerful rotational movements.  And, remember the core holds the body in alignment and allows the extremities to move in a more efficient and effective manner.

RESOURCES

1. Logan, G., & McKinney, W. 1970. The serape effect. In Anatomic Kinesiology (2^nd Ed., pp. 154-561). New York: William C. Brown, Co.


2. Santana, J.C., MEd.  The Four Pillars of Human Movement. IDEA Personal Trainer. Feb. 2002; (21-28).


3. Gambetta, V. The Kinetic Chain in the Throwing Shoulder. E.A.T.A. Annual Meeting, Boston Mass. Sun. January 9, 2005. Retrieved October 2, 2007 from http://www.gambetta.com/resources/clearing the Kinetic Chain in the Throwing Shoulder.pdf.


4. Gambetta, V. More Core-The Serape Effect. Internet posting @ 10:27 a.m., Thursday, September 15, 2005. Retrieved on October 2, 2007 from http://www.modernskiracing.com/Serape.pdf.