Core Stability Issues

[citymouse]

I read this article today about core stability issues on Alwyn Cosgrove's blog spot:

Alwyn Cosgrove's blog

Man, that is my problem exactly I think. I don't think it's a strength problem, or a flexibility issue. Whenever I try to get lower on squats, it just feels like I'm about to topple over. I have this issue even just doing BW squats. So, when he talks about "core stability", is he talking about strength, as in abs? Or is there more to "core". And most importantly, how do I fix this so that I can squat below parallel. It's my most frustrating exercise because of this! Thanks for any advice.

[Jean-Paul]

The core is all of the muscles of the trunk (yes, abs are a part of that), back, hips, and glutes.

It's hard to say what you need to fix without doing a functional movement screen on you, but if you are toppling on a squat, I would recommend doing some unilateral work... Some bodyweight Bulgarian Split Squats. You might also lack hip stability, so some low cable adduction/abduction (balancing on the other foot with no external support, i.e. holding on to something with your hands). Throw in some low static bodyweight squats.

You may also have some lower leg stability issues. Again, hard to tell with the limited info.

[Lisa~]

What an excellent blog post by Alwyn. This understanding of a balance between mobility and stability is where Mike Robertson has been headed in some of his recent articles too. You might learn more by reading these articles:

Hips Don't Lie: Fixing Your Force Couples
The Mobility-Stability Continuum
Push-Ups, Face Pulls, and Shrugs (with Bill Hartman)

The information you learn might help you decide the direction to need to go to correct your own specific issues.

I agree with JP though, that an even better approach would be to have a good trainer evaluate you.

[citymouse]

Thanks for the advice and articles. A lot of info in those articles, but some of it was way over my head. I have no idea if my problem is anterior or posterior tilt. Stability or mobility issues.

If I felt good about any of the trainers at my gym, I'd ask them to help me. But I only see them working with people on machines and never free weights, so I don't trust that I'll get good advice from them.

I'll work on some flexibility and mobility drills, and some of the unilateral exercises JP mentioned and just keep working at it.

I'm 5'7", but have very long legs compared to my torso. I find that the wider my legs are in my squat stance, the better stability I have and can squat deeper. Does it matter how wide my stance is, or does it then become a different exercise? I also notice I can squat better when I'm wearing high heels. (not in the gym) Does this indicate again a mobility issue or perhaps a flexibility issue? Or maybe both!!

[DKing]

The high heels thing is common. An elevated heel takes away some of the flexibility requirements of the posterior system (calves,hammies, etc...)

Do two tests. The first is the test in the picture. If you lay on your back, can you get your legs close like the guy, or do you still have major issues getting your legs close to your body?

Test two - in bare feet or the shoes you train in stand in your squat stance with a light (5-10 lb) weight held in front of the body at shoulder height. Squat keeping the arms straight out in front of the body. Is this easier? Can you get more depth?

Danny

[Trevor M.]

I suggest you work on your hamstring flexibility.

[citymouse]

Originally Posted by DKing

Do two tests. The first is the test in the picture. If you lay on your back, can you get your legs close like the guy, or do you still have major issues getting your legs close to your body?

I can get close, but I feel some tightness in my hip flexors.

Originally Posted by DKing

Test two - in bare feet or the shoes you train in stand in your squat stance with a light (5-10 lb) weight held in front of the body at shoulder height. Squat keeping the arms straight out in front of the body. Is this easier? Can you get more depth?

Danny

I can squat fine with dumbbells at my side. Not all the way down, but below parallel. But when I try it with a broomstick or bar on my shoulders, it changes everything. If I go too far, I feel like I'm going to topple or can't get back up.

[citymouse]

Originally Posted by Trevor M.

I suggest you work on your hamstring flexibility.

Hamstring flexibility? Even though I have no problems doing deadlifts?

[DKing]

Originally Posted by citymouse

I can get close, but I feel some tightness in my hip flexors.



I can squat fine with dumbbells at my side. Not all the way down, but below parallel. But when I try it with a broomstick or bar on my shoulders, it changes everything. If I go too far, I feel like I'm going to topple or can't get back up.

Two things add to your workout:

-Thoracic Extensions over foam Roller:
Active.com - Weight-room workouts for cyclists: Part one - described here

If putting a bar on your back causes you to drop forward but dumbbells at your sides doesn't, chances are your are very tight through your thoracic spine(the part of your spine that the rib cage attaches too). This is causing the topple or fold.

One Arm Overhead Dumbbell Squats:
TESTOSTERONE NATION - The "No Curl" Biceps Program
scroll down until you find the picture and description of this exercise. The goal of this one is similar.

Using a thoracic extension in your warm up and the one arm overhead squats in place of squats for a couple workouts should go a long way to helping solve the problem.

Danny

[citymouse]

Will do! Thanks!

[PowerManDL]

Maybe you should just work on getting into a full squat w/o added weight.