Last week I wrote a post about the importance of the external obliques in pelvic control. If you missed it, check it out HERE. Now I wanted to give you a couple drills and exercises you can use to improve the recruitment of the external obliques in pelvic control.
The exercises that follow are not all extremely difficult to perform. It’s more about focusing on performing them the right way. The pelvis should be neutral throughout the entire movement and as you as you feel your back arching, it’s generally a sign that you’re losing the external obliques engagement. These exercises are by no means the only ones that exist to attain better recruitment of your external obliques in pelvic control, but it’s definitely a good place to start if you have no clue how to achieve that.
The first one is probably the most basic one. It’s a variation of an exercise that comes from Shirley Sahrmann’s book Diagnosis and Treatment of Movement Impairment Syndromes. The goal is maintain a very slight arch in your lower back throughout the whole movement. To engage your external obliques as much as possible, you can keep your fingers above your illiac crest on both sides; palpation always helps to feel the right muscles doing their work.
The second one is a little similar, and also a variation of the deadbug exercises. My colleague Matt Siniscalchi posted this one on his website last week. I believe that Craig Liebenson or Bill Hartman might have come up with this one. Again, the goal is to maintain a very slight arch in the lower back and make sure the arch is not increasing as your lowering your legs. The press against the wall will also favor some inner core activity throughout the movement.
The last one is definitely much harder than the previous two. I don’t recommend you try it until you’ve mastered the first 2. It’s basically a leg lowering exercise, but because of the weight of the lower extremities it makes it much harder to keep the neutral pelvis and the external obliques activation. Again the goal is to maintain a very slight arch in the lower back and make sure yo don’t lose it.
Did you get your 3 FREE reports on sports performance training yet?! If not, enter your information below!!!