Core Workout Considerations To Maximize Your Results-Part 2
In part one of this series I talked about the importance of identifying your key goals and the role of core exercise machines. While there are several great benefits of using machines for your core workouts, there are other methods to consider as well. Cables and bands are another great means of working your core in addition to machines. Like machines, there are some great advantages to working with cables and bands. Consider the following benefits:
Benefit 1: Uncontrolled Range Of Motion
You may notice that this is the exact opposite of the first benefit of working with core exercise machines. While this may seem like a contradiction, it is not. Machines have their place, particularly for beginners and/or those with physical challenges. They can be used by regular lifters and athletes to keep various core muscles strong as well. The problem with machines however is that they do not in many cases closely resemble everyday movements that utilize core muscles. Cables and bands can be used to simulate unguided rotational movements that are common in everyday life.
Any sort of lifting and twisting motion can be mirrored with bands and cables. Great examples include woodchoppers and reverse woodchoppers. The use of bands and cables to do such exercises can be used by most people in addition to core work on machines, rather than a replacement for core work on machines. Adding variety in your core workouts can not only keep the exercises interesting, but can continue to challenge the muscles in new ways.
Benefit 2: Sport Specific Training
Nearly all sports require some sort of rotational movement. Baseball, golf, volleyball, martial arts, and soccer are just a few great examples of sports that require such movements. Using bands can help strengthen the core in a way that either resembles or exactly mimics the actions seen in a particular sport.
Unlike the average everyday person who is working out for fitness and wellness, athletes can benefit greatly by simulating movements of their respective sports with cables or bands. For some, doing the movements at higher velocities can help increase the explosive power so often needed in numerous sports. Since the difficulty of both cables and bands can be altered, the athlete can change back and forth between different levels to challenge the muscles on a greater spectrum of resistance.
Benefit 3: Isometric Training
When most people think of isometrically training the core, they often think of planks and side bridges. Both of these exercises are a great means of working the core muscles. The problem with these exercises is that they are impractical for those unable to get down on the ground or do not have access to a very wide table (such as a massage table) to do them on. Cables and Bands can allow you to do isometric work for your core from the standing position that closely relates to the resistance used in planks and side bridges.
To engage the core isometrically using a band or cable, first ensure that whatever you are using is securely attached to a solid structure that will not move. Next, stand far enough away from the attachment point of the cable or band so that resistance is created. Proceed to stand with your feet shoulder width apart or wider while facing perpendicular to the band/cable attachment point. Now simply extend your hands out in front of you while holding the cable or band handle for a set period of time. There is no active movement in such an exercise, but the core muscles are still constantly engaged throughout the duration of the exercise.
By holding a cable or band out with resistance pulling you to one side, your core muscles must be engaged in order to prevent your body from being pulled or rotated to one side. This exercise is a great one to use for those who want to engage the core isometrically, but are unable to get on the floor to engage in planks and side bridges. This exercise does involve some use of shoulder muscles to help stabilize against the resistance. Therefore some people with rotator cuff problems may notice pain or difficulty with this exercise. In such a case, it’s best to either lower the resistance or look for a better alternative exercise altogether.
Final Thoughts On Using Bands And Cables For Core Strength
Bands and cables are a great way to work the core. They are practical for use for those with physical challenges to elite athletes. As long as you make sure the equipment you are using is safe, and you are cognizant of any injuries and limitations you may have, they are safe for use with most people.
Paul Owens is a personal trainer in the Cleveland area. He is a Certified Personal Trainer through the National Strength and Conditioning Association, and the National Council on Strength and Fitness. He is also a Corrective Exercise Specialist through the National Academy of Sports Medicine. He can be reached at http://www.clevelandpersonaltraining.com.
