Brian Schiff’s Blog

Over the years, I have worked with hundreds of athletes (male and female).  One consistent finding among many I see is weakness in the hips and core.  Knee injuries are often the result of poor frontal and transverse plane stability, which is often related to weakness in the glutes (max and medius).

In order to resist valgus/rotational loads effectively, athletes must address this weakness with training.  I am always looking for ways to get the most out of exercise provided it makes sense to me.  So, I began using the exercise I am sharing with you today – BOSU planks with hip abduction/extension.  I use both to work on the gluteus maximus and medius muscles.  This exercise targets hip and core weakenss at the same time.

Hip Abduction

Hip Extension

Click here read how to execute the exercise and apply it to your routines.

In my blog I like to share new exercises and columns I write with you.  Today, I am sharing the latest column I recently wrote for PFP magazine.  If you like core killer exercises, then this one is for you.  It also stresses shoulder stability.  Note: this exercise requires a moderate to high level of upper body strength.

Start Position

Forward Rocking Position

Backward Rocking Position

If you enjoy these types of exercises, stay tuned as I was recently asked by Fitness Anywhere (makers of the TRX) to do an online blog series on BOSU & TRX combo exercises.  Look for these real soon.  They will also include video demonstrations.

To see the complete instructions on how to perfrom the TRX Suspended BOSU Body Saw, read my online PFP column by clicking HERE.

Core training is common terminology thrown around in fitness circles today.  However, not much research has specifically addressed more advanced stability ball exercises and muscle activation until now.

A recent article released in the May 2010 Journal of Orthopedic & Sports Physical Therapy looked at 8 stability ball exercises and maximal voluntary isometric contraction (MVIC) versus traditional bent knee curl ups and crunches.

The 8 stability ball exercises studied with EMG were:

1. Roll out
2. Pike
3. Knee up
4. Skier
5. Prone hip extension left
6. Prone hip extension right
7. Decline push-up
8. Seated march right

Pike (end position)

All exercises were performed with a cadence of 1/1/1.  A metronome was used to ensure uniform repetitions and holds.  Researchers concluded that the pike and roll-out were the most effective exercises based on EMG activation.  However, keep in mind that these also require the greatest effort and pose a high degree of difficulty.

Why is this stuff important?  Research done by Cholecki and VanVliet concluded that no single core muscle can be identified as the most important for spinal stability.  Additionally, they believe that the relative importance of the muscle varies based on the direction and magnitude of the load imposed on the spine.

We have known for years the spine is least stable and most vulnerable in trunk flexion (as in the knee bent curl up), and that no one muscle contributes more than 30% to overall spine stability.  Choosing more demanding core exercises also typically increases spinal compressive forces as well.  This may be contraindicated in some populations.

Therefore knowing your client and condition is essential.  For example, flexion is often contraindicated with active disk pathology, whereas it may be indicated in those with facet arthropathy or spondylolisthesis.  Over the past decade or so, much attention has been placed on the transversus abdominus muscle. 

The prevalent thinking has been that it is a major contributor to spinal stability, although this is somewhat controversial and has not been unequivocally validated with science.  Another flaw here is that isolated contractions of it have not been demonstrated in higher level activities (e.g. sports). 

So, where is the functional tie in here?  The transeversus abdominus has shown similar activation patterns (within 15%) to the internal obliques with exercises similar to those in this study.  The highest activity from internal obliques was during the pike, roll-out, knee up, skier and hip extension left exercise.  This may indicate that transveresus abdominus activation is also high, but further research will need to be done.

The last critical piece of data involves looking at hip flexor activation as the psoas generates remarkable spinal compression and anterior shear forces at L5-S1.  This can be especially troubling for individuals struggling with lumbar disk pathology.  The exercise in this stud that demonstrated moderate hip flexor activation were:

• Bent knee sit-up
• Pike
• Seated march
• Hip extension exercises

So, if you or your client has a weak rectus abdominus and/or obliques or lumbar instability, these exercises may be contraindicated.  In the end, know that the stability ball provides much greater muscle activation compared to traditional bent knee sit-ups and crunches on the floor.  The caveat is identifying which ones are appropriate and most efficient in your case.

As a general rule, I suggest that you avoid long lever arm action with the legs in the presence of active disk pathology and instability.  You may opt for stability based exercises in a neutral spine position like planks as there is minimal shear and compressive loading here until clients develop more stability and strength.  With healthy and mroe advanced clientele, many of the stability ball exercises studied would be good alternatives to traditional crunch work to build muscle strength for the core.

The longer I train (myself) and my clients, the more and more I gravitate to bodyweight and bodyweight plus training.  Why?  Namely because I find people struggle to control their bodies in space against gravity.  No matter what sport or work task people need to complete, they must be able to move, stabilize, and resist and apply force effectively with respect to their body.

I also find myself looking to integrate systemic, progressive and kinetic chain based core strengthening exercises for maximal efficacy.  The lack of proper core stability and strength will often leave the back and other limbs of the body vulnerable to unwanted force dissipation.  That means increased chance for injury. 

Adding a stability ball (when you are ready) to abdominal exercises will add spice to your routine and surely FIRE UP your core too!  In today’s post, I want to share some pics of core based training related to my most recent column in PFP Magazine.  Before I share one of my favorite ball exercises with you, consider the following pre-requesite steps before attempting this particular exercise:

• Master floor based planks
• Master static stability ball planks
• Master static holds in hand supported plank position (balance/stability)

Pictured below is the stability ball ab circles.  This is great exercise for shoulder stability training and core activation.  Trust me when I say you will feel it after 10 good slow reps.

Ab Circle to the Left

 Click the image below to check out my column on how to execute the stability ball ab circles.

I have used Thera-Band Stability balls for years and love them.  If you are looking to add a stability ball to your training tool box, click on the stabilityball images below to grab your very own today.  The 55 cm ball works great for the ab circles for most people.  Enjoy!