Core Strength and the Dynamic Core Piston

Without an effectively engaging core, even high performance lifters will feel pain

Your core is a piston made of three primary muscle groups. Your respiratory diaphragm just under your ribs and the funnel of muscles around the pelvic floor are the top and bottom caps of this cylinder while the transverse abdominus (your deepest core muscle) acts as your body’s natural girdle pulling horizontally to stabilize the spine.

The natural movement of the core is to engage the diaphragm while the other two soften, and then breathe out from the abdomen with pelvic stability while the diaphragm softens. The problem most people run into is when things are heavy, awkward, or loaded unexpectedly we tend to hold our breaths or breathe out while still holding the diaphragm tight. This forces you to rely on the wrong muscles, ramps up intra-abdominal pressure without effective support, and ultimately injures backs. The key to effective engagement is simple, and one of my favourite and silliest phrases when it comes to exercise: ‘Blow Before You Go’ Watch to learn more.