Like most people in the gym, your workout is motivated (at least to some degree) by the drive to improve your appearance. A prime target related to that end invariably involves the midsection. Most people target the midsection with crunches, sit-ups, or most recently with reverse crunches on the gym’s new abcoaster machine. Although these are good examples of isolation exercises for the abdominals, you should also integrate alternative exercises that develop strength within all muscle groups of the core. Such exercises will provide you the best foundation to push through the tough-guy workouts employed in pursuit of your ideal body.
The body’s core is the most powerful region within the body. It is comprised of several muscle groups including the abdominals, the hip flexors/extensors, and the back extensors. Ideal core strength serves to stabilize the spine so that maximum power may be transferred through all those pushing (e.g., bench press) and pulling movements (e.g., pull-ups) used to tone and build muscle (e.g., bench press, pull-ups, etc.). When you focus exclusively on the abdominals via isolation exercises such as crunches, you compromise your core’s true strength and maximum performance potential…which doesn’t make it any easier to be buff as summer rounds the corner.
So – what exercises should be done to develop maximal core strength? Two great exercises are the chop and lift. These are great core exercises because they target basic movement patterns that rely on the synergy created by the collaborative efforts of the abdominals, back extensors, and the hips. They also involve upper body muscle groups that may be targeted to a greater degree with slight modifications. The chop and lift are best done using a high-low cable machine or the functional trainer, both of which are standard pieces of equipment within commercial gyms. As an alternative, elastic tubing may be used when anchored to a stable base (e.g., power cage).
The chop & lift may be executed in a variety of lower-body positions for progression purposes. Progressing in this fashion serves to identify any imbalances or weaknesses that may otherwise go unnoticed in typical isolation exercises for the abdominals. The progression from beginner to advanced follows: tall-kneeling (i.e., both knees grounded), half-kneeling (i.e., one knee grounded), squat stance (i.e., standing with both feet in the same plane), and scissors stance (i.e., standing in lunge position). Progressing the chop and lift from the kneeling to standing position serves to assess/develop core strength at the hips without interference or compensation from the legs. In the quad-dominant individual, powerful legs will compensate for hip weakness thereby undermining optimal core strength. Similarly, the progression from symmetrical to asymmetrical stance (tall-kneeling to half-kneeling, etc.) serves to highlight strength/imbalances between either sides of the body.
After identifying and diminishing any strength imbalances, the chop and lift can be used to develop strength and endurance within the core via increased resistance and repetitions This will provide you a great foundation to muscle through the typical strength-training exercises (e.g., dead lift, bench press, etc.) that bestow the toned physique and impressive legs you most likely seek to achieve. For a detailed explanation of how to integrate the chop & lift into your exercise program, please reference Gray Cook’s Athletic Body in Balance or simply search “chop & lift” on www.youtube.com for video examples.
Cook, G. (2003). Athletic Body in Balance. Champaign, IL: Human Kinetics.
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