Increasing Core Stiffness For A Happy Spine

Proximal stability is critical for distal athleticism. Core stability gives us the ability to bare load & perform movements of high motor control.

Let’s take the back squat. If we lack core stability and stiffness, our body will be unable to bare the load & it’ll shut down. Once the brain senses a loss of stability, it shuts down the neural drive to complete the movement. & the heavier the weight is, the more potent the fuse box.

Two of my favorite exercises for increasing core stiffness & stability are bird dogs & single arm farmers carry — or really any carries in general. I love the bird dog because it has excellent carry over to the movements we perform in the gym — where are core needs to remain stable while our hips and arms are moving. I love single arm carries because they challenge anti-rotation and lateral flexion & put the least amount of stress on the nervous system as opposed to bilateral carries. They are great to fix any side to side imbalance while also promoting stability through the spine.

Here’s how to perform the single arm farmer’s carry:

 

Here’s how to perform the bird dog w/ a hold variation:

https://www.youtube.com/watch?v=Msdr1WG-p-g

MICHAEL GAINES

Founder & Head Coach

My career started as a personal trainer at your typical “big box” gym franchise. Although it was a challenge from day 1, I was ready for it – clients at 5 am, clients at 9 pm; clients who aspired to be collegiate athletes; clients who had never exercised; clients who wanted a “quick fix” and crash diets; clients who were lost; and clients who were stepping into the gym for the first time.

It was a daily challenge working with a “one size fits all” program and platform created by executives focused on profit over people. Everyone is so different, so why is the program the same for each person?

I became continually frustrated – how was anyone supposed to hit their individual goals with a program created for an “average” person. How were my clients ever going to feel encouraged when their progress and success was based on impossible standards? It was wrong, and I was determined to do something better.

There needed to be a genuine collaboration of long-term strategies aligned with our member’s unique goals and lifestyles. Couple that with a safe place where they are heard, seen, and understood. Where programs for exercise, diet, lifestyle changes, conquering health battles, and gaining control are creatively designed, individually prepared, intelligently managed, and continually monitored. It took some time to get it right, but I finally curated a program in a place where each member is individually recognized, yet part of a like-minded community. A place we call The X…and a program that is Proudly Different.

My name is Michael Gaines, and I am the proud founder and head coach of The X. Before you ask…the answer is yes – I hold numerous certifications and have put in years of research that serves as the backbone of every individual program we curate. Our members are my family, and it’s hard to articulate the joy I get watching them triumph over their health, fitness, and diet battles. The results are real, long-term, and rewarding. Stop in and say hello. Tell us how you define success and we’ll help you get there!

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