Why Core Stability Is Every Athlete’s Edge

IN OUR MAILBOX

Each week, we dive into one reader's question that many athletes can relate to. Today’s focus? Core stability, and how it affects your strength and technique.

Have a question of your own? We’d love to hear it! Just send it to [email protected], and you might see it featured here in a future edition.

ON YOUR MARK

What is core stability and why is it crucial for athletes?

The "core" refers to the center of our body: the muscles in the abdomen, lower back, hips, and pelvis that form the foundation for almost every movement.

Core stability means that these muscles are not just strong, but also stay stable during intense efforts, sudden movements, or explosive power demands.

For rowers, core stability is essential. With every stroke, not only is power coming from the arms and legs but also from the core to keep the movement in one fluid line.

A stable core ensures that your power is transferred efficiently from the start to the finish of your stroke, leading to better technique, more efficiency, and ultimately a higher stroke rate.

Without a stable core, you're at higher risk for back or shoulder injuries due to a lack of control during heavy or repetitive movements.

Core stability isn’t just for rowers; it’s the foundation for performance in almost any sport…

Core stability goes far beyond rowing. It’s a critical factor in nearly every athletic movement, influencing balance, power, and precision. Your core is a central link between your upper and lower body, ensuring smooth and efficient energy transfer. Without a stable core, power leaks and inefficiencies arise, which can impact both performance and injury risk.

Building core stability equips athletes with the foundation needed for optimal performance regardless of the sport. When your core is stable, every other movement becomes stronger, more controlled, and more efficient.

GET SET

The best 3 exercises for improving core stability

• Plank with Variations
  Get into a forearm plank position with your body in a straight line. Engage your core and hold steady for 30–60 seconds. This strengthens your entire midsection and improves stability.

  • For team athletes: Incorporate lateral side steps while in the plank position to build hip stability for quick directional changes.

  • For endurance runners: Focus on holding the plank longer, and maintaining a steady breath to train endurance under core engagement.

  • For racket athletes: Add alternating shoulder taps to challenge rotational stability during movement.

• Russian Twist with Weight
  Sit on the floor, lift your feet slightly off the ground, and hold a weight or ball. Rotate your torso from side to side in a controlled motion, keeping your core engaged throughout. This improves rotational power and control.

  • For racket athletes: Perform slow, deliberate twists to mimic precise rotational movements during swings.

  • For endurance runners: Keep the movements light and prioritize control to avoid strain during repetitive motions.

  • For team athletes: Use a heavier weight for explosive rotational strength, aiding in quick passes and directional shifts.

• Dead Bug
  Lie on your back, raise your arms and legs toward the ceiling, and slowly lower one arm and the opposite leg while keeping your lower back pressed to the ground. This builds deep core strength and enhances coordination.

  • For endurance runners: Hold the extended position for longer to train core endurance.

  • For team athletes: Add a stability ball between your arms and legs for added resistance and focus on reactive control.

  • For strength athletes: Perform with ankle or wrist weights to increase difficulty and build strength under load.

GO

AROUND THE STADIUM

Welcome to the "AROUND THE STADIUM" section, where you’ll find research links and helpful products to boost your performance.

The Locker Room

• Core Stability in Rowing and Its Links to Performance
  Takeaway: Strong core stability improves stroke efficiency and power transfer, essential for peak rowing performance.

• How Core Stability Improves Athletic Performance
  Takeaway: This article explains how core strength enhances movement efficiency, balance, and injury prevention across all sports.

• The Impact of Core Stability on Sports Performance
  Takeaway: Core stability helps athletes maintain posture and transfer force effectively during dynamic movements.

• Optimizing Performance by Improving Core Strength
  Takeaway: Focused core training not only improves athletic output but also reduces the risk of lower back injuries.

• Neuromuscular Activation and Core Stability
  Takeaway: Engaging deeper core muscles leads to better stabilization during complex, multi-joint athletic movements.

DISCLAIMER: None of the content provided in this newsletter constitutes medical, training, or performance advice. This newsletter is strictly educational and is not intended to be a substitute for professional guidance or personalized coaching. Please be mindful of your limitations and perform exercises at your own risk.