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Overhead Lifting For A Strong Core
Understanding the Importance of Core Development
We often hear about the importance of core development. The core is an essential collection of muscles that run from the pelvis to the rib cage. The only bony structure within this range is the vertebral column, and so the stability must come from the musculature in this region. The approach to training the core, however, must be a synergistic one as the core functions as a synergistic unit.
The Role of Isometric Contractions in Core Stability
Furthermore, much of that stability must be generated by isometric contractions of the muscles. Too much attention in the training of muscles is directed at the movements generated by muscles and not at the stability generated by muscles. The core musculature provides a solid girdle between the pelvis and the rib cage that allows the forces generated by the legs to be transferred to the upper body.
Overhead Lifting: A Superior Method for Core Training
One of the best ways to develop the capacity of the core musculature to maintain isometric contractions is to train by lifting weights overhead. Lifting weights overhead develops the core musculature as an isometric unit. As a barbell is elevated from shoulder height to overhead, the mechanical advantage of the core diminishes and thus places a greater stress on that stability.
Neural Conditioning and Overhead Lifting
In addition, the lifting of weights overhead conditions the neural activity that is required to maintain the core stability. Besides, lifting weights overhead is a uniquely human characteristic.
Key Exercises for Enhancing Core Stability
The following exercises are most effective in developing core stability:
Snatch
The recovery from the low squat or deep split has the greatest effect on core stability.
Jerks
Jerks are especially helpful as they enable the greatest weight that a human can lift overhead. Again, the recovery from the split, the power jerk, and the squat jerk are especially helpful in the development of the core musculature.
Presses
Standing presses performed from the front or back of the shoulders are especially helpful for core stability development. Seated presses performed without back support are also effective. They are even more strenuous if the legs are resting on the bench.
Overhead Squats
Additional stress can be implemented by performing overhead squats. The stability required in both the ascent and descent places excellent stress on the core.
Overhead Supports or Jerk Recoveries
Performed in the power rack will allow the greatest weights to be supported for core development.
Addressing Overhead Instability in Competitive Lifting
If you’re a lifter and you find your snatches or jerks being shaky overhead, you might try adding some supplementary work to develop the core. After all, the shakiness could lead to an elbow unlock that would merit red lights. No point to lifting weights in competition and not getting them validated.
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