• Home
  • Trunk Stability Push up MSS

Trunk Stability Push Up

 

 

Core stability is a hot topic! We use terms with such confidence, but typically use them to only describe “ab exercises”. It may surprise many people, but core stability and ab exercises are not the same thing! That is because strength is not the ONLY factor that is important to the 35 muscles of our core.


Strength is often how we like to address movement issues, but that can be missing the point and leading us down the wrong path. Stability is just as much about timing and sequencing of the muscles in the various chains MORE so than the strength of any individual muscle. We can’t possibly say it than renown spine expert, Dr. Stuart McGill!


"Measuring stability is difficult but those few labs around the world that have measured core stability, or spine stability, have concluded that all muscles are necessary contributors. This is because the spine is a flexible rod yet it must be able to bear compressive loads. It will buckle without a very robust guy wire system formed by the many muscles. Furthermore, when all muscles contract together they create a “superstiffness” that is higher than the sum of the stiffnesses of the individual muscles. Consider the architecture of the abdominal wall. Stability comes from a symmetric stiffness developed by the muscles around the spine. Activating just one abdominal muscle would create just one source of stiffness but would also result in an interruption of the force linkage.”(1)


That is why in the series we have been presenting, we have been showing how to use a great tool like FMS in understanding if we possess the core stability that makes a true difference.


Once we understand what we do and don’t possess, then we can create the best solutions in the form of the exercises we have been breaking down since January for you. Progression and knowing what you are trying to teach within the scope of each exercise is so important in developing that success and seeing the impact in training qualities like core stability. We wanted to continue that path by breaking down the Trunk Stability Push-up and how there is so much value in the feedback that the screen provides us and how it will impact our training.


When discussing core stability in the FMS, the two patterns that foremost come to mind are the Rotary Stability pattern, which we discussed, last month, and the Trunk Stability Push Up (TSPU). The Trunk Stability Push Up is the fourth movement pattern in the FMS Hierarchy. The Trunk Stability Push Up checks for reflexive anterior core stability while the body executes an upper body pressing motion. The intent for this screen is to identify whether the body maintains motor control over the anterior core to inhibit extension and rotation in the core and hips. One of the primary functions of the anterior core is to act as a braking system to prevent excess lumbar extension and spinal rotation. This anterior core stability is properly shown in the screen when the chest and hips leave the floor, simultaneously.


When setting up and scoring the screen, it is important to remember there are some similarities and differences for males and females. Everyone performing the screen should be in a prone position with feet together and toes pulled toward the chin. The knees should be off the floor. The elbows will be approximately one (1) inch off the floor, and the head will be in a neutral position, looking toward the floor. For females testing for a score of three (3), the thumbs should be at chin level, and the hands positioned with the webbing between the thumb and index finger in line with the crease of the armpit. If there is an unsuccessful attempt, the female client can try to achieve a score of two by lining the thumbs up in line with the clavicle (collarbone). Hand positioning remains the same in relation to the armpit for all attempts, male or female. If the female is unable to successfully achieve a score of two, there are no alternative hand positions, and the score is one, unless there is pain in any of the movements. As always, if there is pain, the score is zero (0), and a clinical referral follows. For males, the major differences are the hand positions. Males attempting to score a three (3), place their thumbs in line with the top of the forehead. When pursuing a score of two (2), males place the thumbs in line with the chin. If those endeavors are unsuccessful, there are no alternative hand positions, and the score is one (1). If there is pain, the score is zero (0), and the client should be referred to a clinician. As always, if the first test is successful, further attempts of the same test are unnecessary. When in doubt about how to score a borderline attempt, score down.


Along with the Trunk Stability Push Up screen, there is an associated clearing test. The Extension Clearing test checks only for pain lumbar extension. The setup for the clearing test is similar to the Trunk Stability Push Up. The client lies in a prone position with hands underneath the shoulders. The feet are relaxed, and the hips remain on the floor. The arms are extended, and the upper body is raised off the floor. The only question asked in the clearing test is whether the client experiences pain. If yes, score zero (0), and refer out. If no, move on to the next movement.


If the client scores one (1) on the screen, corrective exercises are assigned to help improve movement competency. For a couple examples of Trunk Stability Push Up corrective exercises, please reference the videos. We will show you how we can start to teach these important concepts in practical and progressive ways to help the client learn the skills that this screen provides.


Far too often people think that if they score poorly in FMS then something is “wrong” or they are “bad”. The reality is, the value of the screen lies in helping give us direction and a deeper understanding of where the individual starts and how we can address their needs. Exercises are simply lessons of better movement so having a better appreciation of how the client moves and what those lessons should be only empowers our training!


Until next time, move well. and move often.

 

Recommended Products

 

  • Ultimate Sandbags

  • First Place Gravity Kettlebells
  •  


     

    Trey Belcher, CSCS is the owner of Trey Belcher Training, LLC, in Danville, VA. You can follow him on Facebook and Instagram @treybelchertraining or at his website Trey Belcher Training

     

    Josh Henkin, CSCS is an international presenter and strength coach who has taught in over 13 countries worldwide and consulted with some of the top fitness and performance programs in the world. Don’t miss his upcoming DVRT educational programs and NEW Progressive Kettlebell Movement Certificate (PKM) CLICK HERE and save 25% with code: pb25



    References:

    1. Core Stability: “Fascial Raking” to stimulate abdominal wall activation for ultimate performance – Stuart McGill, Professor of Spine Biomechanics

     

    +