Improving punching power with a strong core: ‘Stirring the pot’
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“The ultimate exercise for the ultimate fighter!” Dr. Stu McGill, renowned researcher in spinal biomechanics. ‘Stirring the pot’ is an exercise he recommends specifically for MMA fighters to develop the anterior chain and core stability. .
How does core stability help a fighter create more power? There are three phases of a strike:
1️⃣Ground reaction force of the lower extremities pushing off the ground.
2️⃣Trunk rotation.
3️⃣Velocity of the upper extremity.
This movement requires optimal sequencing these of steps while minimizing force loss. Micro-movements of the spine may sap energy that could be used for the desire task: a punch. ‘Stirring the pot’
⭕️Exercise: maintain a plank position on a stability ball with your feet shoulder width apart. Maintain an abdominal braced neutral spine and make circles with your arms/shoulders.
?️Repetition: 2-4 rotations clockwise and counterclockwise. Approximately 10 seconds. ?️Sets: 4-6. As you improve motor control and stability gradually increase the shoulder movement to create larger circles without compensations. .
“Proximal stiffness enhances distal mobility and athleticism”(McGill 2014)