Press-Republican

Columns

March 4, 2014

Core control a must with free weights

I’ve always been a supporter of training from the inside out when it comes to exercise.

It is important to learn how to control the inner core first, then work your way out to the extremities.

Even a simple standing dumbbell curl can be dangerous if your inner core is not trained to turn in the right fashion. Before utilizing free weights, it is important that you have complete control over your core musculature to avoid injury down the road and get the most out of the exercise itself.

It is worthy to note that circuit machines such as the leg press, chest press, leg curl, etc. were designed to somewhat bypass the core and allow therapists to isolate individual muscle groups without affecting other systems in the body. This is not a bad method by any means. This is a great way to focus on one thing at a time, rather than overwhelm the body with multiple stimuli. These machines are also great for beginners to learn the proper technique, breathing and posture if instructed correctly.

Using all the muscle groups of the body separately creates a problem down the road, however. How do you put these groups together in order to mimic everyday events such as shoveling snow, lifting heavy equipment or improving performance in a sporting event? The answer is core control using free weights.

Breaking out of the realm of exercise circuit machines and into free weights involves some instruction. You must strengthen and learn to control the core first, before progressing into heavy weight using dumbbells, barbells, kettlebells, medicine balls, etc. The core itself consists of the hips, spine and shoulder complex.

The shoulder complex was discussed in last week’s article and consists of controlling the shoulder blades and upper back. Learning how to pull back the shoulder blades is an important necessity to core control. Without this, the shoulders and upper back will not be in a good position to support weight.

Text Only | Photo Reprints
Columns
  • ken_wibecan.jpg Another day in the life

    Each morning I rise from bed, slowly, as is my habit, and sit quietly on the bed contemplating the day that looms before me, writes columnist Ken Wibecan.

    August 19, 2014 1 Photo

  • PPR small talk mug 081714 Corner store is no more

    Columnist Gordie Little offers a reminder of the little grocery stores of days gone by.

    August 17, 2014 1 Photo

  • PPR skin deep mug 081714 High-end products worth the splurge

    Regardless of the price, writes columnist Felicia Krieg, she would buy the core group of her makeup products over and over again.

    August 17, 2014 2 Photos

  • paul_grasso.jpg Tax code needs overhaul

    Corporations may be criticized for exploiting loopholes, but it is the complex tax system that is at fault, according to columnist Paul Grasso.

    August 17, 2014 1 Photo

  • Hagar_mug1.jpg Ideas about soil health changing

    New techniques like no-til and cover crops can make soil healthier than conventional tillage, according to columnist Peter Hagar.

    August 17, 2014 1 Photo

  • colin_read.jpg Economy may have changed forever

    The Great Recession has reordered the workforce in a way that makes it unlikely it will ever be the same, according to columnist Colin Read.

    August 17, 2014 1 Photo

  • Terry_Mattingly.jpg The dark side of fun funerals

    Something strange happened in American culture in the past decade or two: People started planning fun funerals, writes religion columnist Terry Mattingly.

    August 15, 2014 1 Photo

  • PPR fit bits mug Developing power key to success

    While strength is important, the ability to generate power is required for many basic activities in life, writes columnist Ted Santaniello.

    August 12, 2014 1 Photo

  • PPR you had to ask mug 081014 Time to reel in youth sports parents

    Do not scream at a child that he's a loser, at least not in a language he understands, columnist Steve Ouellette writes.

    August 10, 2014 1 Photo

  • colin_read.jpg Treating corporations like people

    Problems arise in many areas when businesses take on the attributes of individuals as mandated by the court, according to columnist Colin Read.

    August 10, 2014 1 Photo

Peter Black: Canadian Dispatch

Lois Clermont, Editor

Cornell Cooperative Extension

Richard Gast: Cornell Ag Extension

Bob Grady

Guest Columns

Peter Hagar: Cornell Ag Connection

Health Advice
Ray Johnson: Climate Science
Gordie Little: Small Talk
Terry Mattingly: On Religion

Steve Ouellette: You Had To Ask

Colin Read: Everybody's Business

Pinch of Time