Keep Crunching...Keep Hurting...

Dana Cavalea: Performance Training for Baseball

The most modern day term in the world of training is the word CORE. Many still associate CORE with CRUNCH, or abdominal flexion. Those that are really getting the concept of CORE under stand that the core doesn't start and end with the anterior abdominal muscles of the body ,which are associated with flexion, or bringing the shoulders towards the knees, but understand the function of the CORE goes way beyond that, focusing on the transfer of force from the lower body, through the center of the body, into the upper body, and out the hands.

In essence, that is the function of the CORE, as well as to protect the spine. The core includes musculature of the hip, lumbar spine or low back, thoracic spine, and shoulder blades, as well as all the abdominal muscles. The key thing to remember is this: NO MUSCLES OF THE CORE WORK IN ISOLATION.

Once we understand this concept, we will stop training our CORE with simple crunch variations since this does nothing to improve function. In fact, research is showing that excessive flexion of the trunk, in a supine of laying position, will cause disc compression and bulging, also known as BACK PAIN.

So, the key is to get off your back, and start training your CORE standing up. The two exercises above compare and contrast this thought process.

For more from Dana please check out his blog.


Dana Cavalea and Major League Strength serve as baseball performance strength and conditioning consultants for all Baseball Factory events. Dana currently serves as the Director of Strength and Conditioning for the New York Yankees. He has also spent time with the Pittsburgh Pirates and Toronto Blue Jays. Dana founded Major League Strength, a company that works to provide athletes with first class professional training and a dynamic program designed to elicit positive results in all aspects of Human Movement and Sports Performance. Dana is certified by the CSCS, NASM-PES and the USAW.