Body Levers: the Core Workout You've Always Dreamed Of
Channel: Jake Abdinoor
Date: 15/05/2018

Presented by a 2:52 Marathoner and Kinesiologist: The Body Lever is one of the most challenging core strength exercises that will truly test your stomach’s mettle. Even the strongest of athletes will have difficulty executing this perfectly. Done properly, the leverage will put around 2-3x your bodyweight directly on the front and back core muscles. I promise these are better than sit-ups. 

#TrainersHateHim!


Points Covered in the Video:

- Exactly what the hell people mean when they say “the core”
- What the hell “core stability” means
- Does the above have any bearing or effect on your running? Does having a stronger or more stable core prevent running injuries? Let you race faster?
- Progressions to achieve the “full” body lever.
1. Bent knee
2. One Legged
3. Controlled Negative (lower as slowly as possible)
4. Static Negative (lower to lowest possible level and then hold 2-3 seconds)
- Some general Jake meanderings

RX:
2-3/week
3x 3 reps

ENJOY!

**************************************
I LEARNED THE PROGRESSIONS IN THIS VIDEO FROM COACH CHRISTOPHER SOMMER

@www.Gymnasticbodies.com
https://www.youtube.com/user/GymnasticBodies

If you are interested in amazing bodyweight strength development, I would encourage you to check out his channel and website. 

(this is totally unsponsored, he’s just an awesome guy)
**************************************

SOURCES

- ‘Core stability’ is defined as the ability to control the position and motion of the trunk over the pelvis to allow optimum production, transfer and control of force and motion to the terminal segment in integrated athletic activities. (https://goo.gl/xVi87Z)

- After 6 weeks the group has a faster 5k time BUT the core strength training didn’t influence ground reaction force or leg stability (https://goo.gl/g3iVR1)
    * But they were doing ab exercises on a stability ball which wouldn’t be purely strength...

- Core stability is essential for proper load balance within the spine, pelvis, and kinetic chain. The so-called core is the group of trunk muscles that surround the spine and abdominal viscera. Abdominal, gluteal, hip girdle, paraspinal, and other muscles work in concert to provide spinal stability (https://goo.gl/fLNfsU)

- “hip external rotation strength was the only useful predictor of injury status” (https://goo.gl/QSFZ9B)

-----------------------------------------------------------

If you are enjoying my content, consider helping support this channel:

https://www.patreon.com/jakeabdinoor

-----------------------------------------------------------

[RunEpisode12]

-----------------------------------------------------------

Sometimes I post pictures that aren't related at all to this channel on
https://www.instagram.com/jakeabdinoor/

I keep track of my running on
https://www.strava.com/athletes/11879670