Buzz phrases like core strength and functional training can often be heard in gyms these days, however recent studies yielded a surprise champion exercise recently when they looked at the ultimate move for developing a tighter, leaner core. The best core exercise was found to be something which dates back years into the golden era of bodybuilding.
In fact, most gym users are so sure that the greatest core developmental exercise is a body weight move they would place money on it, such is the tendency for trainers to label body weight training with buzz phases like 'engage your core' and 'functional training'.
However, the king of core exercises was recently discovered to be front squats performed with a loaded barbell.
The barbell squat is the proven king of the gym, despite being the exercise most gym users overlook in favor of constantly hitting their arms and chest. Take the relatively small number of people who actively barbell squat on a regularly basis and halve that figure to get an estimate of how many gym users use this lesser known variation, where the bar sits on the shoulders in front of the neck as opposed to behind. It's a great move for strengthening the erector spinae.
A great study published by the Journal of Strength And Conditioning Research was conducted in England in 2011. The researchers compared the effects of front squats against the superman exercise, an awesome body weight move which places incredible stress on the midsection.
Both exercises are great for developing core ability, but front squats actually recruited 5% more muscle activation in the erector spinae than the superman on a swiss ball.
It is worth noting that front squats in this study were all performed with only a barbell - no weights were actually used. Given that this resulted in a 5% increase and when you factor in that by adding further resistance you will engage the erector spinae muscles even further, it becomes clear how effective front squats are in this category.
While most trainers make the mistake of prescribing hundreds of crunches to build a great midsection, overlooked exercises like the front squat can yield tremendous results.
Some of the fads which come and go in the fitness world cause confusion. There is a very common misconception that building core stability simply involves hitting your abs on an exercise ball instead of doing crunches on the floor. This is not the case. Ignoring these foolish trends and taking proven principles from old school methods like bodybuilding, explosive strength training and HIIT is the optimal way to build a well-rounded physique.
What is the best core exercise overall? The latest research points you beyond the yoga mat and, instead, in the direction of that loaded barbell in the corner of your gym where front squats await you on your next leg day.
In fact, most gym users are so sure that the greatest core developmental exercise is a body weight move they would place money on it, such is the tendency for trainers to label body weight training with buzz phases like 'engage your core' and 'functional training'.
However, the king of core exercises was recently discovered to be front squats performed with a loaded barbell.
The barbell squat is the proven king of the gym, despite being the exercise most gym users overlook in favor of constantly hitting their arms and chest. Take the relatively small number of people who actively barbell squat on a regularly basis and halve that figure to get an estimate of how many gym users use this lesser known variation, where the bar sits on the shoulders in front of the neck as opposed to behind. It's a great move for strengthening the erector spinae.
A great study published by the Journal of Strength And Conditioning Research was conducted in England in 2011. The researchers compared the effects of front squats against the superman exercise, an awesome body weight move which places incredible stress on the midsection.
Both exercises are great for developing core ability, but front squats actually recruited 5% more muscle activation in the erector spinae than the superman on a swiss ball.
It is worth noting that front squats in this study were all performed with only a barbell - no weights were actually used. Given that this resulted in a 5% increase and when you factor in that by adding further resistance you will engage the erector spinae muscles even further, it becomes clear how effective front squats are in this category.
While most trainers make the mistake of prescribing hundreds of crunches to build a great midsection, overlooked exercises like the front squat can yield tremendous results.
Some of the fads which come and go in the fitness world cause confusion. There is a very common misconception that building core stability simply involves hitting your abs on an exercise ball instead of doing crunches on the floor. This is not the case. Ignoring these foolish trends and taking proven principles from old school methods like bodybuilding, explosive strength training and HIIT is the optimal way to build a well-rounded physique.
What is the best core exercise overall? The latest research points you beyond the yoga mat and, instead, in the direction of that loaded barbell in the corner of your gym where front squats await you on your next leg day.
About the Author:
Bio: Expert south shields personal trainer Russ Howe PTI provided today's post. Discover the best core exercise for strength and tons of fat loss tips via his fitness and nutrition blog today.
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