Functional Training for the Core

"Functional" training is a relatively new concept in the fitness world, and one that is gaining more and more recognition in the general public. Unfortunately, it's meaning is about as clear as the meaning of the word "ironic", which is to say that everyone thinks they know the real definition despite agreeing with absolutely no one else. Seriously, people will throw punches over this concept at strength and conditioning conventions.

I want to have the most spectacular injury anyone has ever seen.
This is my dream. This is my destiny. 

The short answer, in the best way I can think of to describe it, is this: functional training refers to training in the gym the qualities you want to have outside of the gym. Yes, that is very, very vague, because we all want different outcomes from working out; some of us want to lose weight, others want to jump higher, and still others want to keep their shoulders healthy this baseball season. A "functional" workout is one that best helps you achieve your specific goals.

I'm going to keep things simple, and give my thoughts on training one of the most misunderstood muscle groups: the core. In my opinion, the best core exercises are the ones that prevent motion of the trunk, as opposed to flexing the trunk like you do in sit-ups and crunches.

Why is that? Well, let's look at the trunk musculature, compared to a muscle designed solely to flex and bring two points together: the bicep.

The muscles of the abdominal wall in particular run every which way. The muscles are segmented to allow different sections to contract at different rates, the deep muscles are running at different angles laterally, and it looks like there is a muscle designed to pull in every direction imaginable.

Now lets see the bicep:

One muscle, going one direction.

If the core's main job was to flex the trunk, it would look like the bicep.

Going back to the idea of functional training, we usually don't think of the core muscles as prime movers; that is to say, we generally want the trunk to stay stable while the appendages pick up stuff, run, and carry things. The core -and believe me, I'm sick of hearing that word too, but it's the best I got right now- consists not only of the "six-pack" abdominal wall, but also the muscles running up the sides and back of your midsection. The main job of these muscles is to keep everything in place, and to do so they must resist forces that want to move your trunk all over the place.

Here are three basic exercises to train your core in a way that will keep you safe and stable outside the gym:

1. The front plank 

Couldn't be simpler: put your elbows directly under your shoulders, make a straight line from your head to your ankles and hold. Start at 20 seconds, and eventually progress up to a minute. Keep your belly button pulled in, don't let your back sag down, and don't stick your butt up in the air.

2. Stability ball rollouts

No one rolls balls like me.

Start in a front plank with your elbows and forearms on a stability ball. Push your elbows as far forward as they'll go without letting your back sag, and bring them back for one rep. Pushing your elbows away from your body increases the weight your core has to counter-balance to stay still, because physics and stuff. These are, by the way, much harder than they look, Keep your sets at around 8-15 reps, and take your time; every rep should take about a second to get to full extension and a second to bring it back. All you have do to make it tougher is hold for a beat at full extension.

3. Pallof Press

I'm using this demonstration as my glamour shot. 

At a pulley station, set up a handle at chest level. Turn 90 degrees from the station so that the cable runs parallel with your shoulders, bring the handle to the middle of your chest, and stand up straight. Your feet should be shoulder-width apart. Press the handle away from you until your arms are fully extended, and don't let the force from the cable turn your body; resist that motion! Your stomach should feel tight when the handle is out away from you. Hold for a beat, then slowly return the handle to the middle of your chest. This "anti-rotation" a great way to build a strong core. 

Training your core musculature like this definitely takes some getting used to, especially if you're used to crunches to work your abs. You might not "feel" like you're "working" your "six-pack" as much, but you'll have a more solid trunk to hold everything together. And that's not to say you won't build a sexy set of abs from these exercises! 

I'm not saying there isn't value to be had in crunches and sit-ups, but there just isn't enough carryover to other aspects of lifting and living for me to recommend them as your sole source of ab training. Speaking from personal experience, I can tell you that my overhead press and squat not only went up, but just felt safer after I switched from crunches to rollouts, because my core was getting better at keeping still. 

This is just a toe in the water if you're interested in "functional" training, and if you're not afraid of entering perhaps the biggest quagmire to be had in the field of strength and conditioning, I highly suggest you go check out some of Mike Boyle's stuff. He's written two books on the subject, and it's where I've gotten the bulk of my information on functional training.

Now go forth and show those weights that you won't be pushed around.

Justin is a trainer at Lift Fitness and Wellness in Lexington, Kentucky. He also runs their blog over at liftfitnessandwellness.blogspot.com