In case you hadn’t noticed, Monday is handstand push up day. It takes flexibility, strength, balance, among other skills and getting over a fear of going upside down to be able to do these things. In case you hadn’t noticed, those are skills that take time to develop. They don’t come overnight. That’s why practice is important, as is repetition.
Core control is key to all the movements and exercises we do during workouts. In Krav Maga, it is impossible to throw a punch with power without engaging the core (the hips are part of the core). In Olympic weightlifting, it is impossible to lift anything heavier than what you could muscle up without engaging the core.
One great way to improve your core strength and posture is to simply, “suck it in”.
When you “suck the stomach in” you engage the inner abdominals. “The inner abdominal muscles support posture and control deep breathing during power movements, such as heavy squats. They are responsible for back support. Since they are rarely targeted, they are often weaker. By building a stronger inner abdominal wall, you can limit and relieve back pain, create a tighter midsection, and add explosive power to your training” (Source: http://www.bodybuilding.com/fun/ms-fit5.htm).
It makes sense that if your inner abdominals, the muscles responsible for back support, are engaged that you’d be less likely to hurt yourself on heavier lifts and more likely to experience better back health.
You don’t have to add “stomach vacuum” (see cited article) to your lexicon when discussing your workouts, but definitely before you even touch a barbell, a pull up bar, a kettlebell, or anything else, “SUCK IT IN” and engage your core!
Run 1 mile
21 Power Snatches (95/65)
21 Pull Ups
21 Sumo Deadlift High Pulls (95/65)
Run 1 mile