Core stability: Is it better to squat or BOSU?

2020-07-31 22:30:08 0 Comment 407 views

"Core training" or "core stability training" has become more and more popular, and now a large number of training exercises, whether good or bad, are

core stability: what is squat good, or good BOSU ball?

Author: Julia Kirkpatrick

Translation: Xue Jun

Review: Cheng Yan

Source: Sports is a good doctor (EIM_China)

Maybe you listen to the coach The importance of having a "stable core". "Core training" or "core stability training" has become more and more popular, and now a large number of training exercises, whether good or bad, are divided into their categories.

But what exactly is core stability? To answer this question, we must define which muscles are included in the "core". The answer is likely to be "We are not sure.” Scientists cannot agree on a general definition of this term. Everyone seems to have a different answer to this question. Therefore, instead of using anatomical terms to define "core", it is better to define it in another way. It.

If we imagine our body as a tree, but the tree has no real "core", the trunk is the connection between roots, branches and leaves. This is related to our trunk in motion The functions are very similar.

Core stability: Is it better to squat or BOSU?

If athletes want to complete high-intensity exercises, they need appropriate mechanisms to perform these exercises. High-intensity exercises include:


· Jump;

· Change direction (change direction).

Imagine a volleyball player spiking. If you want to do it effectively, you must:

· Increase the load of the lower body muscles (roots) to generate strength Jump from the ground;

· The "torso" (trunk) transmits force to the upper body;

· The upper body transmits force Go to the end of the limb (branch/leaf) to whip the volleyball.

The weakness of any link in this chain may lead to energy leakage or weakening of strength when completing the action. So, aA strong "connection" is essential to reduce energy leakage.

Different sports have different requirements for athletes (such as gymnastics and basketball), so it is difficult to determine the exact definition of trunk stability; in addition, each sport has different requirements for the "trunk". However, we know that an effective way to transmit power through the trunk is beneficial.

For example: a basketball player wants to layup. In order to perform this movement most effectively, they need to support themselves with one leg and push their bodies upward. In order to remain as stable as possible, they must minimize horizontal movement, which consumes energy, and this energy can be used to accelerate upward movement to complete shooting.

Core stability: Is it better to squat or BOSU?

So how do we train core stability? The answer is simple, it is through strength training. This topic is still controversial, but let’s take a look at some that have proven to be largely ineffective Method:

· Long-term or high-frequency small-load "core" exercises (for example: a two-minute plank);

· Sit-ups;

· Training on an unstable plane (such as squatting on a BOSU ball).

Core stability: Is it better to squat or BOSU?

It is obvious that many so-called "core training" are at best an inefficient way to build trunk stability.

Research shows that traditional strength training (such as squats and Olympic weightlifting) Contribute to the body’s nerve adaptation and strength development, so as to effectively perform high-intensity exercise. These activities may help:

· Reduce damage;

· Increase explosive power production;

· Increase strength to produce more power (jump higher, run faster, etc.) .

The problem with many people’s core stability and core training methods is that they design trainingThe purpose of training is limited to the development of this quality, but in fact, they have little or no conversion into the power to improve athletic performance. On the other hand, strength training is an indispensable part of the process of improving sports performance; it can help athletes cope with the many forces that appear in the exercise process, and as a tool for athletes to perform the correct exercise pattern.

In short, medium to high-intensity weight-bearing training through traditional strength training is the most helpful for core/trunk stability. Although core training is often done on INS with unstable surface training, which seems cool, the truth is that for healthy athletes who want to improve their performance, this may be a waste of time.


1. Gonzalo-Skok, O., Tous-Fajardo, J., Suarez-Arrones, L., Arjol-Serrano, JL, Casajús, JA, & Mendez-Villanueva, A. (2017). Single-Leg Power Output and Between-Limbs Imbalances in Team-Sport Players: Unilateral Versus Bilateral Combined Resistance Training . International Journal of Sports Physiology and Performance,12(1), 106–114.

2. Hibbs, AE, Thompson, KG, French, D., Wrigley, A., & Spears, I. (2008). Optimizing Performance by Improving Core Stability and Core Strength, Sports Medicine,38(12), 995–1008.

3. Leetun, DT, Ireland, ML, Willson, JD , Ballantyne, BM, & Davis, I. (2004). Core Stability Measures as Risk Factors for Lower Extremity Injury in Athletes, Medicine & Science in Sports & Exercise,36(6), 926- 934.

4. McGill, S. (2010). Core Training: Evidence Translating to Better Performance and Injury Prevention, Strength and Conditioning Journal,32(3), 33–46.

5. Wirth, K., Hartmann, H., Mickel, C., Szilvas, E ., Keiner, M., & Sander, A. (2017). Core Stability in Athletes: A Critical Analysis of Current Guidelines, Sports Medicine; Auckland,47(3 ), 401–414.

6. Young, WB (2006). Transfer of Strength and Power Training to Sports Performance, International Journal of Sports Physiology and Performance,1(2), 74–83.

More reading:

Kiku Chiyo: the origin and current situation of core training

Core power and application in swimming

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