Static Core Exercises Do Not Build Functional Strength

Written by Shoshana Pritzker Thursday, 08 September 2011 20:09

Static Core Exercises Do Not Build Functional Strength

Most health clubs and university fitness programs offer core strength and stability classes. Static exercises on unstable surfaces, such as Bosu balls, Swiss balls, and wobble boards are central components of most core-strengthening programs. Instability training is not effective for building the core. An Indiana State University study found no relationship between static core strength and performance in functional movement tests. No study has found that doing isolated core exercises on unstable surfaces improves athletic performance or builds significant strength in the core muscles.

The best exercises for building core strength are large, whole-body exercises, such as kettlebell swings and snatches, squats, deadlifts, standing overhead presses, and plyometrics. These exercises use heavier loads, shorter tension times, and higher speeds.

Ground-based exercises have the same force, velocity, and core stabilizing requirements required in most sports and movement skills. Stay grounded for a strong core. (Journal Strength Conditioning Research, in press; published online February 19, 2010)