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The importance of midline stabilization is huge through sports, of which require control and power. Functional movements begin at the midline. With no midline, there will be no control over the movement.

The midline is formed of the entire spine, core and the prime muscle groups of the body i.e. hips, glutes, hamstrings. A common fault in the control of the midline is tightness through the area of the muscle. The long-term injury which will occur
from this would be a lower back pain. The process of beginning a lift or a movement, begins with activation of the core and the glute area. By analysing a lift in Olympic weightlifting or CrossFit, a fail or a no rep will be often generated by an unstable deactivated midline.

However, by tightening the core and squeezing the area of the glutes the lift can be saved. Exercises which require a high level of midline strength are an overhead squat and front squat. Both movements begin with the activation and tightening of muscle groups for the individual to control the kinetic action.

Physical attraction is a common fault through this current era of fitness and health. The goal of each fitness related individual is to achieve a six pack “ripped abs”. However, a six pack of abs will be visible with only a low % of body fat. Performing 100 sit ups a day will not achieve a strong midline to increase performance. By training around a certain stimulus i.e. plank, barbell overhead hold, L-sits (gymnastics) will generate power and strength to achieve a strong midline to support big lifts and or functional movements.

Through an interview on Matt Fraser, he stated if he had the chance of revisiting teen days, he would build a strong midline not a core. The fittest man on earth understands the importance of a midline throughout his training and competitions.

Functional Movements to improve the midline:
 Handstands
 Hollow holds
 Hollow Rocks
 KB Swings
 L-Sits

Give This a Go.
WOD-1
50 hollow rocks
50 v-sits
50 single leg bridges
25 leg raises
2 Rounds.

Alasdair Hamilton MSc Sp&Ex Phys, BSc SpSci – Instagram: alasdairhamilton

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