Test Your Body's Strength

I talk a lot about core strength in my weekly articles, and you’ve probably heard something similar in a dozen other places. The reason is that a strong core allows other exercises to be executed properly and with good form. It improves balance, stability and helps to create an overall good physique.

The rotary stability screen and movements are a good way to determine your own strengths and weaknesses. Begin on your hands and knees. Your left knee should be in line with your left hand. Position yourself the same on the other side.

The next step is to extend the arm and leg on the same side. Without setting either back to the floor, try to touch knee to elbow. As hard as this may be try to keep your arm and leg in line with their starting points. After you complete this movement a couple of times repeat the motion on the other side.

If you have a towel handy, fold it the long way on the floor so that it runs down the middle of your body. The fold should be about 6-8 inches wide. This will give you something to follow along with.

If you find that you can’t perform this test try performing some of these corrective exercises. The easiest place to start is to maintain your position and try the movement diagonally. Keep it under control and if you can’t touch knee to elbow just keep pushing yourself, you will.

Now we’ll add some resistance. If your gym has a cable cross-over machine you’ll need use the lower positioned cable. Some are adjustable so you may have to lower the pulley. Get on your hands and knees and grab hold of the handle. Maintaining a straight back begin rowing the handle in toward your ribs. After this become easy, try the diagonal rotary stability movement.

Grab the handle and position yourself at a distance so that when your arm is extended there is tension in the cable (the weight stack shouldn’t be touching). Extend your opposite leg. Now simultaneously pull the weighted cable in bringing your elbow to the extended leg. Extend and repeat.

Try doing moderate weight and higher reps of these exercises to train your body to work this way. Shoot for about 20 reps on each side. Do a few sets of this exercise. This is called neuromuscular facilitation. Pair it with another exercise so it doesn’t become boring and so that you can maximize your time in the gym.

If you are trying this at home or your gym doesn’t have a machine with a cable row close to the ground use a resistance band. You could either have a friend hold the other end of the band or anchor it to another piece of exercise equipment or even a desk or table.