Abdominal Strength

Paul Williamson
Oct 8, 2024
2 min read

Updated: Jan 1

The spine plays an active role in human locomotion, acting as a generator of motion and not just a passive structure. Rotational movements of the spine, combined with the pelvis, drive efficient movement patterns, including sprinting and jumping.

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Abdominal strength is crucial for pole vaulters, as it plays a key role in every phase of the vault, from run up and takeoff to the swing and inversion. A well-coordinated spine allows for better sprint mechanics, improved power generation, and greater efficiency during take off.

Once airborne, trunk strength and co-ordination are essential for controlling the swing and inversion phases. Here, the abdominals stabilise the pelvis, allowing the vaulter to maintain a powerful, controlled swing followed by full inversion. A critical moment where strength and timing allow the vaulter to optimise their inverted position.

Furthermore, abdominal strength is important for injury prevention, especially in the low lumbar spine. Vaulters experience significant stress on their lower back during takeoff and swing due to the rapid deceleration forces and the dynamic movements of the vault. A strong trunk, particularly the deep stabilising muscles, rectus abdominus and obliques help to distribute these forces, reducing the risk of strain or injury in the lumbar region.

At X Vault we spend time and effort developing this region to ensure we are strong enough to vault and strong enough to protect out body. Its not just about crunches and V-Sits, we incorporate spinal / abdominal strength and mobility into most daily programs.

Here is an idea of what we do to strengthen this region.

Anterior Chain Stiffness