by Dana Cavalea August 10, 2017


Abs. Core. Crunches. Planks. 6-Pack.
Just a few of the terms associated with the middle section of our body.
I like to call the middle of the body, THE BRIDGE.
The core is really a transfer point. It is the point in which force is transferred from the lower body to the upper. The point in which rotary power is transferred and developed from lower body to the upper body.
I have news for you though... The core though has been discriminated against!
When we work with our athletes, the focus is not just on the flexors, or the block-looking abdominal muscles everybody dreams of having exposed.
When developing the core, you must develop it for movement across all planes of motion.
Flexion, extension, rotation, anti-rotation, and stability.
Training just for flexion is incomplete core training. Training for total function is what will allow for better posture, better golf, better running, better lifting, better swimming, and overall better play.
If you miss on any of these training forms/ types/ focus, you will be missing on core development.
The days of "cooking" the abs to the point of agony are over. Not to say you should not push the abdominals to the point of burn, but you must make sure you are also including the other 4-motions of the core, not just the classic "flexion".
As we get older, the focus on rotary movement becomes less, but we ask for it more when we play excessive golf, swim, and tennis.
The focus on extending our spine for length becomes less. Overall extension, or flexing the spine backwards decreases since sitting increases.
Stabilizing the core becomes boring and tedious. But, neglecting the core in its entirety will lead compensations and back pain with excessive volume, sitting, and repetitive single plane movements.
So, when training the core, go all-in. Hit the whole thing. Engage the core when sitting. Stand tall. Sit tall. #Trainlikeapro
For a great core video, that athletes use, Click Above!
Dana Cavalea
Dana Cavalea

Dana Cavalea is the former Director of Strength and Conditioning & Performance of the New York Yankees. Currently, he is a high performance speaker and consultant to Pro Athletes, Entrepreneurs, Business Executives, and Workforces on lifestyle strategies to reduce stress, improve work/life integration, and most importantly improve daily performance /outcomes. With the New York Yankees Organization, he spent many of those as the Director of Strength and Conditioning & Performance Enhancement, winning a World Series in 2009. Dana is also the founder of The Proformance Agency, a network of like-minded coaches focused on advancing the performance of CEO's, Executives, Celebrities, and high profile performers. Dana is the owner of ML Strength, a group of health, wellness and fitness centers located in the New York Tri-State area.

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