Focus on back of the body for strong overall core

To get a strong midsection people need to do a 180-degree turn in the way they think, according to a new book.

Instead of the traditional sit-ups, crunches and ab curls that people usually do for core work, they should be focusing on the back of their mid-section.

"Sitting at desks, working on computers, waiting in traffic, we are continually contracting our abs, throwing our shoulders forward and, ultimately, shutting down the back of the body, said Dr. Eric Goodman, co-author with Peter Park of "Foundation: Redefine Your Core, Conquer Back Pain, and Move with Confidence, to Reuters."

"If we're going to keep our posture and our spines strong, it has to be done by exercising the back of the body as the core of the body," continued Goodman, a chiropractor based in Santa Barbara, California.

The book explains exercises that require no machines or equipment, but take the spine as the body's center of stability. In the basic core exercise, the knees are bent over ankles, the body “hinges” from the hip joint, and movement originates in the pelvis, hips and hip joints.

"You're sticking your butt out on everything," explained Park, a trainer and owner of Platinum Fitness gyms, to Reuters. "We're aiming for the posterior chain."

Park has worked with cycling legend Lance Armstrong as his strength and conditioning coach.

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"Lance needed it more than anybody," Park said of the workout. "It opened him up. (With his) rounded back, rounded shoulders he almost looked funny off the bike."

The exercises explained in the book are recommended to complement people’s existing workouts, whether you prefer anything from yoga, to swimming, cycling or weightlifting.

One great point the authors make is that many people are constantly in positions that favor the front of the core, from sitting at work and in traffic and even once they get into the gym. They recommend just one front-core exercise for every four back-core movements, which is probably opposite of what the vast majority of people do.

"You see a guy who is sedentary all day go to the gym, do bench presses and ride on a bike. He's reinforcing what he did all day," said Park.

"We're trying to bring everyone back to the center, where they should be. I think this is the missing link.”

You can also do exercises for the back of your core with weight training machines from companies such as Inspire, Torque Fitness, AFG and Hoist.

Back extensions are one of the most common exercises on those machines that will help the back of the core, along with different types of cable pulls.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

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Strongman, trainer Andrew Durniat shares his training secrets

Wouldn’t it be great to have an opportunity to pick the brain for fitness tips of a world-record setting strongman and highly successful personal trainer.

I had that opportunity recently when I sat down for an interview with Andrew Durniat, 32, of Ohio, who’s a personal trainer on weekdays and competitive strongman and fitness lecturer on weekends.

Durniat’s basic principles for strength training don’t change much whether he’s preparing for a Strongman show, or leading a 50-year-old man trying to improve his conditioning through a personal training session.

He has even beginning clients perform Olympic style lifts, albeit with very light weights at first.

"My basic principles utilize fundamental training with squats, deadlifts and derivatives of Olympic lifts such as the clean and jerk and snatch," he said. "The body works as a collective unit, so people should train life that.

"We want people to be able to move. It's not so much how you look, but how you perform."

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Although with Durniat's knowledge and energy, most people perform and look better after training with him.

"It's phenomenal to work with him," said Josh McDonald, one of Durniat‘s proteges in the Strongman world. "It's good to see someone like him around here.

"You don't need just the barbells or dumbbells. It's definitely not as simple as three sets of eight to 10 reps of everything. He knows how to use all the aspects of training. He has lots of sports specific knowledge across the board -- it's been an educational ride for me."

The 6-foot-4, 230-pound Durniat has made a name for himself nationwide and even worldwide as a strongman, with his specialty kettlebell lifts and grip strength.

Although Durniat has about as many strongman accomplishments as he has weight plates in the gym, three competitions this year really stand out.

"I set the single-arm deadlift world record in my weight class (105 kilograms/231 pounds) by lifting 519 pounds with my left arm," said Durniat, of a mind-boggling feat performed at the Atomic Athletic Old-Timers Strongman Picnic in Bowling Green May 14. "The previous record was 479 pounds.

"At the Los Angeles Fit Expo I placed second in the Vice Grip Viking Challenge," he added. "There I was going up against a handful of professional strongmen. I came in second overall behind Mark Felix, who's 6-3, 320 pounds, and I beat him in a few events. And at the Arnold Classic in Columbus I was second in the Mighty Mitts -- and again I was giving up about 70 pounds to the other competitors."

When it comes to Strongman events, you name it and Durniat has tried it. In fact, he said he's "always building stuff" to test people's strength behind the Central Tennis and Fitness Club in Ohio, where he operates Durniat strength out of.

"The guys you see on the Metrix World's Strongest Man Competitions, I've gotten to know a lot of them and we talk pretty often on the phone," Durniat said. "The stuff people see them doing on TV, they can try it at (Central Tennis and Fitness Club)."

Durniat's clients are given the chance to try strongman training if they wish, such as lifting heavy stones (they start at the light end around 165 pounds and go up to 265 and beyond), flipping oversized tires or doing caber tosses.

With approximately 75 clients between his personal and small-group training sessions, there are countless success. The success he helps others achieve feels as good to Durniat as winning a medal at a strongman competition.

"I love seeing people make progress," Durniat said. "Some of the greatest success stories are individuals who can now perform simple tasks they couldn't before.

"We've had people who couldn't go down the steps without taking it one at a time but now walk down them with ease. We had another individual who can now ski in Colorado with their family, but couldn't before. Others worked to be able to run a 5K race (3.1 miles). Of course, there are also success stories … like the many other college athletes I've trained."

For more information go to www.DurniatStrength.com, email durniatstrength@gmail.com or call Durniat at 949-230-6945.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com