I think there is a big difference between strengthening your core and "engaging"it.A strong core is important for streamlining and as a base of power. All strokes and SDK work the core muscles. Additional exercises may help,depending on what you swim in workouts and at meets.I think "engaging" you core refers to focusing on keeping it tight before and during exercise.I think just focusing on keeping a tight streamline (Chowmi's sword) is probably more useful.
Google "Kinetic Chain" and you'll find your core is the part of your body that generates forces. When people say "engage your core" I think that would translate to rotating your body to ensure maximal propulsion.
Based on the way animals and young children move, it seems that swimming - or doing just about anything - with an "engaged core" just means moving naturally, as in, it's our normal, default mode of moving. That would explain why most animals and young kids move so fluidly and efficiently, even though they do no "core work." So swimming with an engaged core does not mean doing some "special" thing that you wouldn't do when just walking or picking up a bag of groceries, etc. Maybe that's why some people don't get what it means to swim with an engaged core - because it's just what they do automatically without ever thinking about it. But those of us who, for whatever reason, have gotten away from the natural way of moving, now have to figure out what it means to swim with an engaged core. To us, it does feel like doing something "special" and very different from what we normally do. And we might need some special exercises, not just to "strengthen" our core (all athletes need that), but even just to engage it in something approaching our natural, default way.
To quote swim guru Bill Boomer, "you swim from your inside, out." I take this to mean that the actual propulsive movements of your limbs are enabled/enhanced by a strong and stable core. There are numerous studies that correlate trunk strength with limb power generation. Ask any of the major college swim coaches if they think they're wasting their time having their swimmers engage in dry land core work. BTW, the study in the news article on rowers seems pretty worthless to me. Consider the source.
There are numerous studies that correlate trunk strength with limb power generation. Ask any of the major college swim coaches if they think they're wasting their time having their swimmers engage in dry land core work.
Yes, 100% agree that a strong "trunk" is very important. My comment was directed to what exercises you're doing to strengthen it. Doing crunches on a yoga ball doesn't seem particularly helpful in advancing that goal. What exercises do you understand the the college coaches are using?
To quote swim guru Bill Boomer, "you swim from your inside, out." I take this to mean that the actual propulsive movements of your limbs are enabled/enhanced by a strong and stable core. There are numerous studies that correlate trunk strength with limb power generation. Ask any of the major college swim coaches if they think they're wasting their time having their swimmers engage in dry land core work. BTW, the study in the news article on rowers seems pretty worthless to me. Consider the source.
My 2cents: Strong core muscles (rectus abdominis, external obliques, psoas major) are important for power generation and for body position. IMHO, almost all power athletic movements are initiated by some trunk rotation (followed by arm or leg movement) - e.g. power generation. As far as body position, we all know the importance of a streamline body position. Without the ability to maintain a streamline position (e.g. strong core), resistive drag increases due to a wider cross section (hip over rotates sideways; chest elevates or depresses).
I'll also hazard a guess that the majority of "elite" swimmers already have strong core muscles and do not need further strengthening with supplemental exercises (pilaties, yoga, etc) because they are exercising those muscles while they are swimming.
Respectfully,
I'll also hazard a guess that the majority of "elite" swimmers already have strong core muscles and do not need further strengthening with supplemental exercises (pilaties, yoga, etc) because they are exercising those muscles while they are swimming.
It seems logical that the wide range actual swimming based training activities including the development of underwater swimming used by many competitive swimmers today will generate significant core/trunk strength in itself. That fact that many of the highly successful coaches supplement that with dryland activities also reflects how it important trunk strength, power, and durability are.
I can say for myself that about seven years ago about age 50, my back had minor aches when in the kitchen doing stuff like feeding the dishwater, reaching high in the cabinets. So I got a roman chair and started doing back "crunches" progressing up from 20 to several rounds of 100 a couple times during the day. Then I made a simple exercise room including a treadmill for walking, some dumbbells, and a simple machine for Lats, chest, and leg extensions. This was mainly for rebuilding my personal strength and for my wife who has low bone density. We use it daily, but not the yoga ball so much. This has been a tremendous benefit for our wellness, and I have not had any back issue since that time. I like doing dolphin kicking of all types particularly on my back with different kinds of equipment and feel that really is beneficial to my trunk strength also.
