STRATEGY #3 - Train Your Core:

When most of us think of the “core” images of “6-pack abs”, planks, crunches, and sit ups pop into our heads.

But there’s A LOT MORE to the Workout core than we were ever taught.

In fact, I argue you have 3 “Cores” -

[1] Your Inner Unit:

(Also known as your Local Stabilizers.)

This is the muscle group that generates IAP - Intra-Abdominal Pressure - that’s Mission Critical to stabilize your spine, pelvis, and some even argue - shoulder blades.

This is the stabilization you developed as a baby and toddler that got you upright and walking. It also protects your CNS - Central Nervous System - your brain and spinal cord.

Without this stabilization, your body “splints” joints by tightening muscles to keep you from moving into ranges of motion it feels like it can’t control and would threaten your CNS.

They also protect your lower back while Pressing.

If your lower back arches when you Press, these muscles are weak. (Film yourself from the side to know for sure.)

And there’s a very good chance that your brain will not let you put any more weight over your head because it can’t stabilize your lower back and keep it from injury.

[2] Your Outer Unit:

(Also known as your Global Stabilizers.)

These are typically what we think about when we think about “Abs”.

It includes the muscles you can see - including your “6-pack”.

But It also includes your glutes, adductors, lats, and lower back muscles - to name but some. (Yes, there are more.)

These are the muscles that move you - absorb and redirect force from the ground - and create the movements that you want, for example, Pressing a heavy KB.

[3] Your “Hidden” Core:

This is a group of muscles that literally control everything.

They are foundational for working in tandem with the Inner Unit and creating IAP.

And more importantly to your Press -

The Hidden Core is responsible for keeping your shoulder blades functioning properly - gliding up and down and around your ribcage.

So, it could very well be that the reason you can’t press that next size KB is that your brain is protecting you from damaging your shoulder(s).

Your body/brain is smart like that.

And I know this may sound far-fetched - especially if you don’t have a background in human physiology.

But here’s what the research says:

1- Decrease in core stability is correlated with a loss of maximal shoulder strength

(Sounds helpful in maximum strength work like training the KB Press…)

2- Loss of lumbo-pelvic control (a.k.a. “Core stability”) increases shoulder torque in baseball pitchers

(“Increased torque” - think about twisting off a turkey leg…)

3- A positive correlation between a loss of core stability and increased shoulder joint dysfunction

(So if your Inner Unit isn’t working properly, you’re more likely to have “wonky” shoulders…)

4- Core stability training improves throwing velocity (think “speed” / “power”) in handball players

(Sounds like that would be important for any overhead lifting…)

5- Greater shoulder disability is correlated with greater core stability deficits

Therefore, it makes pretty good sense that if these correlations show up in athletes who are active, that they would also show up in other active population groups -

Like guys (and gals) hoisting KBs over their heads, doesn’t it?

So, if you haven’t directly trained your Inner Unit, Outer Core, and Hidden Core directly…

There’s a very strong chance that you’re leaving “low hanging fruit” - several extra KGs on your Press - on the proverbial branches.

REFERENCES:

1- Rosemeyer JR, Hayes BT, Switzler CL, Hicks-Little CA. Effects of Core-Musculature Fatigue on Maximal Shoulder Strength. J Sport Rehabil. 2015 Nov;24(4):384-90. doi: 10.1123/jsr.2014-0216. Epub 2015 Feb 6. PMID: 25658299.

2- Laudner KG, Wong R, Meister K. The influence of lumbopelvic control on shoulder and elbow kinetics in elite baseball pitchers. J Shoulder Elbow Surg. 2019 Feb;28(2):330-334. doi: 10.1016/j.jse.2018.07.015. Epub 2018 Sep 26. PMID: 30268588.

3- Radwan A, Francis J, Green A, Kahl E, Maciurzynski D, Quartulli A, Schultheiss J, Strang R, Weiss B. Is there a relation between shoulder dysfunction and core instability? Int J Sports Phys Ther. 2014 Feb;9(1):8-13. PMID: 24567850; PMCID: PMC3924603.

4- ​​Palmer T, Uhl TL, Howell D, Hewett TE, Viele K, Mattacola CG. Sport-Specific Training Targeting the Proximal Segments and Throwing Velocity in Collegiate Throwing Athletes. J Athl Train. 2015 Jun;50(6):567-77. doi: 10.4085/1062-6040-50.1.05. Epub 2015 Apr 6. PMID: 25844854; PMCID: PMC4527440.

5- Reeser JC, Joy EA, Porucznik CA, Berg RL, Colliver EB, Willick SE. Risk factors for volleyball-related shoulder pain and dysfunction. PM R. 2010 Jan;2(1):27-36. doi: 10.1016/j.pmrj.2009.11.010. PMID: 20129510.