Here is my all-time favorite core strengthening exercise!
Favorite core exercise - Banded Lumbar Circle from Taylor Kruse on Vimeo.
Here is my all-time favorite core strengthening exercise!
The Banded Lumbar Circle.
- Secure your band and get into a lateral lunge.
- Begin by laterally flexing the spine and slowly moving in a full circle returning to your starting position.
- Make sure you hit the target - the lumbar spine (low back)!
Most people are unable to do this and make it more of a thoracic drill. lengthening and creating the longest shape (curve) will ensure that you hit the target!
SAFTEY CUES:
This drill is not recommended for people who are seriously flexion or extension intolerant. Although it might be exactly what you need, it requires a professional to guide you. The banded version is advanced. Please try it unloaded first.
If you are comfortable with these positions - have at it!
The benefits of moving the spine are endless.
This drill has more transfer to athletic performance than any other core strengthening exercise I have experienced.
If you want to build specific strength you need to think position specific.
Core exercises done on the floor are a starting point but we need move past that thinking and begin training in the positions that we plan on spending the most time in.
Once under gravitational forces while standing, the core stability requirement is completely different than when on the floor.
Enjoy!
About the Author:
Taylor Kruse, recently featured in Men's Health, is dedicated to empowering you with the truth and tools for improved health and performance.
His inspiration stems from more than 10 years of education and coaching through systems like Zhealth Performance, The Burdenko Method, and various movement practices.
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