Core Stiffness Series: #5 BONUS

In addition to the 4 main Core Stiffening movement patterns I've outlined in my Core Stiffness Series, the core can greatly be challenged by combining movement patterns; such as combining anti-extension and anti-rotation as the video below depicts.

Core Stiffness Series: #4 ANTI-LATERAL FLEXION

The final piece to my overall CORE STIFFNESS exercise series is Anti-Lateral Flexion; which as the name applies our goal is to prevent or minimize any lateral flexion as the exercise is performed. When Anti-Lateral Flexion drills are implemented along with the other Core Stiffening exercises (Anti-Rotation, Anti-Extension & Anti-Flexion) serious core stiffness can be achieved in order to optimize the generation, transfer and utilization of power.

Core Stiffness Series: #3 ANTI-FLEXION

Third in my CORE STIFFNESS exercise series is Anti-Flexion. When the accurate load is selected, by preventing trunk flexion, the Parallel Stance 2-arm cable/band row is an excellent exercise to challenge and stiffen the posterior core.

Core Stiffness Series: #2 ANTI-EXTENSION

Next up as part of my CORE STIFFNESS exercise series is Anti-Extension. In addition to preventing trunk extension (which challenges the anterior core) the following exercise (Staggered Stance 2-arm cable press) also provides benefits to the chest, shoulders, scapula, triceps, rear-foot ankle, & rear-leg hip flexors.

Core Stiffness Series : #1 ANTI-ROTATION

When training core stability, or core stiffness as I like to reference it, consider a series of movement patterns that address the following: anti-rotation, anti-extension, anti-flexion and anti-lateral flexion. First up is an example of anti-rotation... a simple cable push-out which has also been referred to as the Pallof Cable Press.

Aledmys Diaz

Part of our lower body day included some truck pushes...great for lower body strength, and tremendous conditioning.

Aledmys Diaz, St Louis Cardinals

This is the first of several videos I'll be posting of Aledmys Diaz during his off-season strength training program with us.

This particular video may not look like much but there's a ton going on from shoulder stability, rotational core stiffness, to hip flexor mobility.