How can you perform a functional test for the core in Functional Training?

1 What is a functional test for the core?

A functional test for the core is a way of measuring how well your core muscles can support your spine and pelvis during different movements and positions. Unlike traditional tests that isolate specific muscles or use machines, a functional test for the core mimics the demands and challenges of real-life situations. For example, a functional test for the core might involve holding a plank position while lifting one arm or leg, or rotating your torso while balancing on one foot.

2 Why is a functional test for the core important?

A functional test for the core is important because it can help you identify your strengths and weaknesses, set realistic goals, and monitor your progress in functional training. A functional test for the core can also reveal any imbalances, asymmetries, or compensations that might increase your risk of injury or reduce your performance. By knowing your baseline level of core function, you can design a more effective and personalized functional training program that targets your specific needs and challenges.

3 How to prepare for a functional test for the core?

Before you perform a functional test for the core, you should warm up properly and make sure you have enough space and equipment. A warm-up should consist of some dynamic stretches, mobility exercises, and activation drills for your core and related muscles. You should also have a mat, a stopwatch, and a partner or a camera to record your results. You can choose from a variety of functional tests for the core, but we will focus on one of the most common and reliable ones: the McGill core endurance test.

4 How to perform the McGill core endurance test?

The McGill core endurance test is designed to test the endurance of your anterior, posterior, and lateral core muscles. It consists of four exercises: prone plank, side plank, supine bridge, and bird dog. The goal is to hold each position as long as possible without losing your form or alignment. You should rest for one minute between each exercise. To perform each exercise: for the prone plank, lie on your stomach with your elbows under your shoulders and your forearms on the mat. Lift your hips and knees off the mat and form a straight line from your head to your heels. Keep your core braced and your glutes squeezed. For the side plank, lie on your side with your elbow under your shoulder and your legs stacked. Lift your hips and knees off the mat and form a straight line from your head to your feet. Keep your core braced and your hips aligned. For the supine bridge, lie on your back with your knees bent and feet flat on the mat. Lift your hips off the mat and form a straight line from shoulders to knees. Keep core braced and glutes squeezed. Lastly, for the bird dog, start on hands and knees with hands under shoulders and knees under hips. Extend right arm and left leg until parallel to floor. Keep core braced and spine neutral. Hold this position for 10 seconds, then switch to other side before repeating as many times as you can without losing balance or form.

5 How to interpret your results?

To interpret your results, you need to compare your times for each exercise and calculate your ratios. The ratios are anterior/posterior, right/left, and side bridge/extension, which indicate how balanced and symmetrical your core endurance is. The formulas to calculate the ratios are: anterior/posterior ratio = prone plank time / supine bridge time; right/left ratio = right side plank time / left side plank time; and side bridge/extension ratio = average side plank time / bird dog time. The ideal ratios are 1 for anterior/posterior, 1 for right/left, and 0.95 for side bridge/extension. If the ratios are too high or too low, it means there are imbalances or weaknesses in the core that should be addressed in the functional training program.

6 How to improve your functional test for the core?

To improve your functional test for the core, you need to follow a progressive and balanced functional training program that challenges your core in different ways. You should include exercises that target your core stability, strength, endurance, and power, as well as exercises that involve your core in multi-directional, multi-planar, and multi-joint movements. You should also vary the intensity, duration, frequency, and complexity of your core exercises to avoid plateaus and overuse injuries. Some examples of functional core exercises are: dead bugs, mountain climbers, Turkish get-ups, medicine ball slams, kettlebell swings, and wood chops.

7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?