Strong Core = Strong Limbs

Strong Core = Strong Limbs

Have you ever wondered why there are some people that can lift way more weight than they look, how someone under 6 feet tall can slam dunk a basketball, or how 175lbs Tim Linceum of the San Francisco Giants can throw a fastball faster than many 200+ lbs pitchers?

The answer seems to lie in the ability and strength of the body’s core muscles to transfer power to the the limbs. Your primarily core muscles are the gluteus maximus and medius as well as the traverse abdominal muscles. These muscles along with other muscles such as the illio-psoas, quadratus lumborum, and spinalis, help maintain your pelvis in the proper position and transfer power through your body’s kinetic chain from your feet through to your upper body and vice versus.

With rare exception does someone with low back pain, upper leg pain, or poor balance visit my office and demonstrate good ability in their gluteus and transverse abdominal muscles. You need to target these muscles in your work out routine or you are leaving yourself open to pain and injury in the future if you do not already have it.

A recent study in the Journal of Strength and Conditioning of 25 division one collegiate football players looked at the correlation between core strength and performance measures including 40 yard dash, max weight squat, max bench, and vertical leap and found significant correlations between core strength and all the performance measures. The study concluded that core strength had a significant effect on creating and transferring power to the limbs (1).

Exercises that help with building ability in the glut and transverse abdominal are planks and bridges, and balance drills. When performing these exercises it is critical that you know and understand how to properly perform them. Not performing the exercises correctly can cause more harm than good. Always make sure you confer with an expert before changing your routine to make sure it is safe.

If you would like information on some of these exercises you can email me at or follow this link to learn step by step how to regain control of your pelvic stabilizers.

Sean is Doctor of Chiropractor in Edwards, CO whose practice focuses on “muscle activation” utilizing cold laser, chiropractic, soft tissue techniques, exercise, and nutrition to restore proper function and movement patterns to acute and chronic spine and extremity complaints. Dr. Miller’s experience has shown him that when proper function is restored to the body through re-establishing normal body chemistry and physical function that his patient’s typically have a dramatic reduction in pain and an increased sense of well being and physical ability. He can be reached at with questions.

1. Journal of Strength & Conditioning Research: February 2012 – Volume 26 – Issue 2 – pp 373-380


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