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Column Core Split Squat

Mastering spine control is the key to optimizing whatever sport or activity your do while eliminating training related injuries. Building this control is best done through column loaded resistance training. In the video tension is increasing through my trunk while I drop into a spit squat. The goal of this exercise is to train the spine to provide a non-moving platform for the moving legs/and or arms to work against. Mastering spine control is a skill that will help you optimize performance while eliminating injuries. More than 20 Division 1 teams are now training on the K-Core for this reason.

Rowing Posture

An upright spine (column core spine) produces more power than a C-shaped or curled spine posture for any sport. Rowing provides a challenge to maintaining an upright spine posture where the seat blocks the hip from moving and requires the rower to have excellent flexibility in the hamstrings, glutes, and latissimus muscles and enough trunk power to avoid collapsing into a c-shape. Single leg rowing is a great way to start understanding the upright spine position while rowing. In the video I am moving from single to double leg rowing to which builds spine awareness and helps rowers move towards a more upright posture. The more C-curved your spine the weaker your posture and power becomes and the more injury risk you incur. Rowing this way is the main cause of low back pain or low back stiffness. This posture also is the main contributor to rowing rib fractures and other training related rowing injuries.

Back to Running!

Christina, pictured below, started her “column core” training system journey ten weeks ago. She now regularly trains on her own Kaehler Core and is starting to see that she might actually be able to run again in the immediate future which three months ago never crossed her mind. She thought her sports days were long over following two L5-S1 micro-discectomies done in her twenties. Chronic back pain had been a daily part of life but now she has been pain-free for the last nine weeks and she can sleep through the night, train aggressively on her elliptical machine, and enjoy playing on the floor with her three-year-old daughter, all pain-free. At 42 years-old she has her life back and looks forward to being able to run two or three miles with a smile on her face. Pictured below is a hip flexor stretch that opens up hip extension while the spine remains fixed and hips stable. For the first eight weeks on the K-Core she has focused on building her base spine control and she is now ready for this Level 3 exercise.

Train Anywhere. The Office, Gym, or wherever you are!

David is getting in a quick (15 to 20 minute) whole body workout at his office in NYC. Great way to break up your workday without getting sweaty and having to leave the office.

Strength training is really about developing optimal body control. It makes any sports movement or daily life activity powerful yet safe. We have helped multiple Division 1 teams significantly reduce injuries while enhancing performance.

Column core training optimizes all bodies whether you are a Division 1 athlete or an office jockey. Enhance whatever it is you do by building body control through the column core training system.

The Kaehler Core is designed to optimize whole body’s strength and flexibility balance by developing total body control whether you lift weights or not. It enhances whatever it is that you do.

This is why your back is stiff, sore, or painful

It is not the condition of the activity you do that creates morning low back stiffness, episodic back pain, or damaged discs (herniation or bulge), but is actually the condition of how you use your spine/back to help produce extremity motion to lift, push, or pull objects. How you operate your spine is what causes these manifestations. Simply put you can either; move your spine along with the arms and legs to produce a movement, or you can keep the spine stable (like a column) so it can provide a solid platform for them arms and legs to work against. These two movement options are all that is available to everyone.

    Moving Back or Survival Movement:

The first way is the moving back system and occurs when the spine moves (isotonic contraction) along with the arms and/or legs to generate the desired movement. I call this “survival movement”. There is no solid foundation or platform for the arms and/or legs to work against.

    Non-moving Back or Thrive Movement:

The other option is called the “thrive movement system” and is where the spine provides a non-moving platform for the arms and legs to work against. The spine stabilizes and the arms and legs do all the movement. Developing this thrive system quickly corrects any existing strength and length deficits found in the arms and legs. It also builds your most powerful core while eliminating or preventing injuries. Kaehler Core quickly helps your develop your thrive movement system and builds your best body so you can excel at rowing, running, triathlon, obstacle course racing, track and field, weight lifting or whatever it is you love to do. In the video Christina is doing a Level 1 (of the four levels) Kaehler Core exercise. She has overcome chronic low back pain using both the Kaehler Core and column core training. The Kaehler Core quickly helps your develop your thrive movement system and builds your best body so you can excel at rowing, running, triathlon, obstacle course racing, track and field, weight lifting or whatever it is you love to do.

Dynamic Stretch Split Squats

I always do some dynamic stretching before any explosive training. Today’s post is a quick reminder that warming up your tendons, ligaments, and muscles before any explosive activity is a must so you perform at a higher level and cuts down on injury risk (back or tendon injuries, etc.). In the video I am doing a pull-down split squat that activates my upper body, core and trunk, hips, and basically all the leg muscles. I like doing three to five second holds and usually complete 10 reps per side to ensure I get sufficient muscle activation or what I call neural flushing. Make sure the next time you head out to train for rowing, running, obstacle course training, or track workouts that you include some dynamic stretches to your routine.

Welcome to the Kaehler Core Blog page!

This first video post will start with a Level 1 exercise which are done either on your back or stomach. Cross-Abs: This is a Level 1 “column core” exercise. The “column directed resistance” helps your deep core muscles activate training your spine to provide a non-moving foundation for the arms and legs to work against. The resistance of the band is increasing as my elbow and knee move closer together. Having the spine on the ground helps develop your non-moving spine control which helps keep you injury-free and maximizes whole body strength and flexibility.

Coming Soon!

Hello! Welcome to the world of Column Core™ Training. Shortly, we will start posting videos and written content to help you get the most out of your “column core™ training”.

The Kaehler Core is a powerful versatile training tool that will improve whole body strength and flexibility for every sport and training activity. Please feel free to comment or post questions once we get started.

We are looking forward to see how KAEHLER CORE improves your performance!