The Muscular Torso
What we talk about when we talk about ‘core’
I’ve put together a new follow-along workout video featuring my favorite torso exercises.
Many people refer to the torso muscles as “the core” and I never liked this term, because “core” doesn’t pertain to the muscles surrounding the spine and internal organs.
The “core” is your innards, not your muscles, but it’s become such common usage, that even I say it sometimes.
What people describe as “core work” typically involves the muscles surrounding the spine and internal organs.
When I think of “core”, I think of an apple. The core is truly the spine, viscera, (internal organs, heart, and lungs) and so, let the record show that I prefer the phrase “torso muscles”.
For much of my life, I’ve suffered from off-and-on lower back pain—mostly from sports-related injuries—and I’ve used exercise as my medicine.
To quote Rick Burkholder, the head athletic trainer for the Philadelphia Eagles, “Steve, when it comes to treating injury, exercise is your best medicine.”
This has always stuck with me.
Also, Dr. Krajewski, the mentor and trainer of George Hackenshmidt, had noted that when he felt poorly, he always consulted Dr. Left Leg and Dr. Right Leg, then he’d go out for a long walk and move his body.
Many years ago, I injured my back while running my original jiujitsu club in Philadelphia. I couldn’t do much without triggering excruciating sciatic nerve issues, so I put together a little program for myself, combining exercises from several back pain specialists. I still refer to this sequence.
The program I put together for this video comes from:
Stuart McGill
Robin McKenzie
and
Eric Goodman
I’ve combined several of their basic exercises, added a sprinkle of Steve Maxwell magic, and I’ve come up with a home program to help relieve back pain.
The cool thing about this program is that it:
requires virtually no equipment
can be done in your living room
Further, in this program I also exploit some isometric holds, which involve maximal muscle stimulation but without any mechanical irritation.
While I realize there are hundreds of torso (so-called “core”) exercises, what I’ve included in this video are the few that have offered me (and my clients) the best results.
I have several variations of this workout sequence, and the one demonstrated is a mid-level of skill, but is easily modified to advanced with a few tweaks, and the advanced version video will be coming out soon.
Even if you’re not currently suffering back pain, these video exercises are an excellent preventative sequence, and make a great supplement to any program you are currently following.
The young woman demonstrating the workout is a new mother with a baby boy. What you’re witnessing in the video is her first time going through the sequence and she does a terrific job.
That said, anyone can benefit from this video. So, if you like
Even if you have no back pain, and you simply want a stimulating, safe, intense torso workout, you can’t go wrong with this program.
I’m no longer in back pain yet I still do most of these exercises. For one, they keep you out of back pain, and they are simply great, general exercises.
Caveat: if you have a lot of excess weight around your torso, no amount of training will make it disappear; you need, instead to exercise restraint and reduce energy input. Table push always, and fork put-downs are called for. It’s not an especially popular opinion, but necessary for reducing excess body fat.
And that’s it!
Best, Steve
