Each one of these movements requires a combination of anterior chain stiffness and elasticity. If Roger Federer couldn’t create super stiffness in his core during a serve at the moment of impact, all energy transfer from his hips to his racket would be lost, and a sub-par serve would result, not the 130+ mph gas that he usually produces.
Our recent topic of T-Spine Mobility really pertains to the training of the anterior chain as well. I’ve beat to death having the ability to extend and rotate the T-Spine in rotational sports lately. Having super-stiffness in the anterior core and a mobile t-spine will allow for more much powerful rotational movements and help prevent injury to the low back. You can find the t-spine posts listed below. But in order to keep this post on topic I’ll let readers look at those on their own.
Our first progression with our power training for the anterior chain involves medball slams. In all of the following movements notice that the core stays stiff and back stays straight. These movements don’t involve crunching of the abs and lumbar flexion. They involve dropping of the hips and hip flexion into an athletic position, but power is transferred from the hips through the super stiff core into the arms and the throw. I apologize for the video quality. We somehow originally filmed this sideways and when rotating it to vertical the picture quality suffered.
After medball slams we add a rotational component. The hips stay square and we rotate and extend the t-spine into a front slam again. This is a great movement for tennis players.
Our last video is or rainbow slams where we block the front hip and rotate the back hip through. Again this isn’t a crunching of the core. The core musculature must remain stiff to ensure power is transferred to the throw. If it doesn’t remain super stiff energy is lost resulting in a lackluster throw. The exact same thing that would happen on a baseball field or tennis court if the core musculature didn’t brace properly.