When it comes to strength exercises people tend to keep it simple considering that they are usually lifting heavier weight. However, one unique element about strength training is that primal core strength will lead to distal joint strength. So, if having a stronger core gives you greater distal joint strength then why not do exercises that add a sense of stabilization or even rotation? The following exercises can be used together if your short on time or you can add them into your programming to spice up your training. Either way, these exercises are sure to challenge your entire body in various ways. Let’s dive right in.
Our first movement is a dynamic core exercise known as a Copenhagen Plank with Knee Drive. This exercise targets your core and provides leg and upper body stabilization in order to keep the body balanced. What I love about this movement is that every time you lift your knee up, it makes the stability and strength increase tremendously. The side plank position is already enough of a challenge – let alone being able to lift up one knee. Plank holds, in general, can get a little boring because you are constantly just holding in one position. Don’t get me wrong, it absolutely has its benefits. However, the extra high knee movement really adds another layer of difficulty that will have your core burning.
The second exercise is the Lateral Lunge and Ballistic Kettle Bell Row. This movement requires core stability. It challenges your single leg and arm strength. It also adds an element of coordination to move that kettle bell properly. Because this position requires you to hinge over, your core is challenged the entire time. Your legs will initially carry you through this exercise, but it’s your upper body strength when doing the row that will keep the momentum going. When done properly, you will feel this in several major muscle groups like your lats and back, glutes, quads and adductors. And, because of the straight leg, you will of course feel it in your core.
The last movement is an Elevated Single Leg and Arm Glute Bridge with Dumb Bell Chest Press. This exercise requires you to use your core and legs to stabilize the torso and lower body. Your upper back is the only part on the bench. Because you will only have one leg on the ground at a time and one dumb bell in your hand, the counter rotation needed to make sure your hips stay square really adds a higher level of core difficulty. After getting your opposite leg up, to balance out the hips, you can then concentrate on the chest press ensuring your hips never drop or rotate. Do this in order to keep your back straight. Ironically, when doing unilateral work, it’s very difficult to go heavy. The body needs to work significantly harder to stay balanced which makes this exercise perfect for those looking for a great total body challenge.
Give these exercises a try and remember, when it comes to strength training, you don’t always have to lift the heaviest weight. Simply adding stabilization or doing unilateral work can really go a long way to improving total body strength. Have fun with your movements and stay active.
– Miguel J. Ortiz is a personal trainer in Atlanta, Georgia. He is a Master Trainer for Pain-Free Performance and a Certified Nutritional Consultant with more than a decade of professional experience. He can be found on Instagram at @migueljortiz. You can find videos of the exercises mentioned in this column on his YouTube channel at tinyurl.com/ORTfitness.
