Vertical power

OW IT APPLIES: The vertical vector of core training is the most trained movement pattern of the three (the other two are diagonal up and down, and across the body; we covered the former last month). It's aligned with the midline of the body, is the strongest and most stable area of the core, and is involved in virtually every physically strenuous task where military, police and fire personnel are concerned. The scoop and slam movement patterns train the up (scoop) and down (slam) axis in the center of the body.

For the slam portion, begin with your feet about hip-width apart and the medicine ball (we recommend using a "dead" med ball that doesn't bounce such as one made by Dynamax) overhead, reaching as high as possible without overarching your spine. Throw the ball straight down to the floor as hard as you can by explosively flexing your hips and knees, and releasing the ball around knee level. Then pick it back up and repeat for reps. To improve power, slam the ball off the floor to a partner. Keep your core tall and stable throughout the movement. Just as with the scoop, beware of hyper extending your spine at the top or allowing your core to fold at the bottom.HOW TO DO IT: To execute a scoop movement, begin in a quarter- to half-squat position with your feet hip-width apart, back flat and core tight, holding a medicine ball between your knees. Explosively extend your hips, knees and ankles, and throw the ball underhand as far as possible; release it between shoulder and head level. Retrieve the ball and repeat. For beginners looking to develop strength and learn the pattern integration, execute this movement without the release. Make sure not to hyperextend your lumbar spine at the top or collapse your core at the beginning.