The Foundation: Building Your Pillar of Strength

by Mark Verstegen and Pete Williams

We have a tendency to think of movement as starting from the limbs. If we reach out to grab something or step forward, we think of those motions as originating with the end result -- we've reached out; therefore, we've used our arms. We've stepped forward, so we've worked our legs. Uncountable exercise programs promise bigger arms or sexier legs as a primary benefit.

Movement, however, starts from the very center of the body, the core area of the torso. Amputees still can function and have fulfilling lives because their cores remain intact. Frost-bite begins at the fingers and toes, areas farthest from the core, because the body wants to protect what's most important and concentrates its lifesaving heat around the vital organs at the center of the body.

That's why we refer to the torso as the pillar -- it's the structural center of movement and life. The way we maintain that pillar and its alignment and function directly correlate to the health of our organs and the rest of our bodies. Everything is interrelated.

Pillar strength, thus, is the foundation of movement. More specifically, it consists of core, hip, and shoulder stability. Those three areas give us a center axis from which to move. If you think of the body as a wheel, the pillar is the hub, and the limbs, the spokes.

We want to have the hub perfectly aligned so we can draw energy from it and effectively transfer energy throughout the body. It's impossible to move the limbs efficiently and with force if they're not attached to something solid and stable.

The better you can transfer energy through your body, the more efficiently you will move, and the less wear and tear there will be. If you have good pillar strength and take a step, force will pass evenly through your foot, calf, and hip -- right up the pillar and through the top of your head.

If you lack pillar strength, specifically hip stability, the energy "leaks out" at the hip, and the body must compensate. More pressure is placed down toward the knees and up toward the lower back, which over time can cause degenerative problems.

Parents are always telling their children to sit or stand up straight. There's a reason for that. Without pillar strength, without what I call perfect posture, you will significantly increase the potential for injury in a chain that starts with your lower back, descends all the way to your knees and ankles, and rises up to your shoulders and elbows.

Everything in your body is connected and related through this pillar of strength. Your shoulders and spine are related to the core and gluteus maximus (or glutes), and they're interwoven in cross patterns that need to be tuned for maximum efficiency.

Think of a rubber band wrapped around your body. If one end is not attached, you will not develop enough tension. The band is fine, but unless both ends are attached solidly, there's no way to store, release, and transfer energy throughout your body.

For every action, there's a reaction. If I fire and move one muscle, it causes another muscle to react. The muscles stretch and snap back. This dynamic, multiplanar transfer of energy from front to back, side to side, and top to bottom creates fluid movement for people with the greatest pillar strength.

Marion Jones, the world-class sprinter, has tremendous pillar strength. As she sprints 100 meters, there's a smooth transfer of energy through her stable pillar that allows her to run at such great speed. There's perfect harmony between coordination, muscular strength, stability, balance, elasticity, and flexibility.

All movement starts from a remarkable muscle called the transverse abdominis. Think of the TA as nature's weight belt. It originates from the lower spine and wraps around and attaches to the ribs, abdominals, and pelvis. When we draw the belly button in toward the spine and up toward the ribs, we're essentially tightening a belt, ensuring the protection of the pelvis and lower back. Your natural weight belt stabilizes the pelvis and supports the torso.

Whenever movement begins, the TA is the first muscle that fires -- or, at least, it should be. For many people, that ability is lost over time on account of injuries or sedentary lifestyles. We spend so much time in front of computers and televisions that we develop bad posture. Injuries are a result and exacerbate the problem further.