Have you gone around the world in 30 minutes? I have! LOL, not really around the WORLD, but the core movement called “around the world” (ATW). The ATW is a great shoulder mobility exercise and reactive core movement. This one movement develops anti-rotational and anti-flexion strength. It makes your core strong in ways that your body works every day.
Reactive core strength means that you must be strong while your body moves. A plank helps make you strong and teaches you how to create that tension in your body, but you’re not moving. Holding a plank for a long period of time is pointless. You want to use the strength you built in the plank and transfer it to your moving body. A lot of movements we do in our 30 Minutes of Everything® program require that plank strength to be maintained while we move (i.e. farmer’s carry, push up, front loaded position, etc.). The ATW is one of them. You have to learn to create that tension to keep your middle stiff/strong, yet resist falling over. This is a plank in motion – a lot of motion. Watch my friends Amanda & Kari in the videos below to see some options of the ATW.
There are several options for the ATW movement. The outside handle position can be used for people with shoulder issues as this will decrease the demand of mobility on the shoulder. As the core & shoulder gets stronger then mobility improves and you can move to the neutral hands (ones on top). You can also change body position with this movement; kneeling, 1/2 kneeling, standing tall, rotation/pivot, cyclone, etc. We start with the basic body positions then work up to rotation.
By watching the videos, you can see how the ATW develops core strength and shoulder mobility. Greater core strength means more stability in the core when moving, which allows for more mobility in hips and shoulders (remember the joint-by-joint concept I’ve talked about before). The movement of the ATW is a combination of the lift & chop cross body pattern and a plank. The trick is nailing down these patterns while you are moving! The movement requires tension and relaxation at appropriate times. While you are tensing up the core (bracing the core), your shoulders need to be relaxed so you can move the bag around. If the core isn’t braced (big tension) then your hips will hula-hoop, you’ll hit your head with the bag, and your feet will just flop around the floor. Basically, it won’t work. You really need to brace the core, grab the floor with your feet, and relax the shoulders to perform this awesome reactive core drill!
Having a reactive core means that you are strong and stable while moving your body. By training these cross-body patterns, changing body position, and contracting & relaxing when needed, your body will respond appropriately to daily tasks. This means that daily tasks are easier, your back is protected, and your joints feel better.