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Ten Important Facts About Core Training

La Scala Teixeira, Cauê V., M.Sc.; Evangelista, Alexandre L., Ph.D.; Silva, Marta Santos; Bocalini, Danilo Sales, Ph.D.; Da Silva-Grigoletto, Marzo E., Ph.D.; Behm, David G., Ph.D.

doi: 10.1249/FIT.0000000000000449
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  • Isometric exercises performed with the spine in the neutral zone should precede (anticipatory activation) the dynamic exercises in a training program, because one of the functions of core training is to improve stability for subsequent movements to be more efficient.
  • Training programs should use all movement dimensions (isolated or combined), including exercises that emphasize the serape (muscles involved with shoulder and trunk rotation) effect to enhance rotational movements.
  • The use of unstable bases and loads in the exercises can be an effective strategy to increase the level of neuromuscular activation of trunk-stabilizing muscles.
  • The implementation of multijoint exercises such as Olympic lifts or kettlebells can integrate core recruitment with the entire posterior chain.

Cauê La Scala Teixeira, M.Sc., is a professor in the Faculty of Physical Education at Praia Grande College and a Ph.D. student at Federal University of São Paulo, São Paulo, Brazil.

Alexandre Evangelista, Ph.D., is a professor in the Department of Education at Nove de Julho University, São Paulo, Brazil.

Marta Silva, is an M.Sc. student at Federal University of Sergipe, Aracaju, Brazil, Brazil/Scientific Sport, Brazil.

Danilo Bocalini, Ph.D., is a professor in the Post Graduate Program at São Judas Tadeu University, São Paulo, Brazil.

Marzo da Silva-Grigoletto, Ph.D., is a professor in the Post Graduate Program at Federal University of Sergipe, Aracaju, Brazil/Scientific Sport, Brazil.

David Behm, Ph.D., is a university research professor at Memorial University of Newfoundland in St. John's, Newfoundland, Canada.

Disclosure: The authors declare no conflict of interest and do not have any financial disclosures.

© 2019 American College of Sports Medicine.