The “box” core concept changed the way I think about core training.
It was introduced to be by Bill Maeda after a visit to Hawaii in 2022.
Bill is known for a few things, namely having the physique of a greek god, despite being 5 years short of 60.
But also for his focus on durability training.
Most of his routine revolves around methods he’s developed for injury prevention and longevity.
He credits the box concept to his lower back resilience, and the ability to maintain high output despite his age.
Most people neglect some aspect of their core, which can lead to decreased performance and injury.
The box concept will fix that.
Train Your Core As If It Were A Box
Imagine your mid section was a box – with a front, back, and two sides.
The only way the box will maintain integrity is if each side is as strong as the other.
If one side of the box is weak, the contents of the box will push outward to that side.
Aka, dysfunction.
So, with respect to training, we must develop each side of the core evenly.
In jiu-jitsu, we get plenty of work for the front of the box, however, the back and sides need extra attention.
If you keep this box concept in mind when building your routine, it will promote total core strength, injury prevention, and longevity.
Let’s look at the most effective exercises for each side of the box.
Bill Maeda’s Favorite Core Exercises
I believe success leaves tracks, and Bill’s physique and physical output is testament to the effectiveness of his training methods.
Another concept he believes in is managing force from odd angles, much like you would from clubbell training.
Managing loads in arcs as opposed to straight lines is call Circular Strength Training, and can be performed with a variety of tools and exercises.
Bill’s favorite is the Infinity Lunge.
In this move you are propelling a weight around your body and head while performing a reverse lunge.
The path of the weight provides a very unique stimulus to the core, challenging lateral stability.
The Infinity Lunge hits both the front and sides of the box.
Bill also uses offset loads to challenge the lateral aspects of the core including suitcase deadlifts, suitcase carries, and asymmetrically loaded deadlifts.
Front Of The Box Exercises
Most people have the front of the box covered.
My favorites for the anterior core are the 8-point plank, Turkish Sit Up, and Clubbell Squats with Front Press.
The 8 point plank builds isometric strength and endurance of the anterior core providing stability.
The Turkish Sit Up flexes the front core in combination with rotation and shoulder stability, exactly what you’ll need on the mat.
The Clubbell Squat with Front Press challenges anterior core strength and stability while moving through hip flexion – also very relevant for athletics.
There are numerous ways to vary these for added benefits and challenges.
Sides of The Box Exercises
The lateral aspects of the core is where most people fail.
The lateral core consists of the obliques, lower lats, and tranverse abdominis.
These muscles are responsible for lateral flexion, lateral stability, and rotation.
The best exercises for these functions are the Turkish Get Up, Heavy Club Rotational Movements, and Coiling Core exercises.
The Get Up hits nearly every function of the core including rotation on the sit up, lateral flexion on the hinge, and lateral stability on the lunge.
Heavy club movements like the Pendulum and Mill hit the obliques and TVA like nothing else.
Coiling core lunges, Landmine Cleans, and any coiling exercise will hit the obliques, lats, and lower back in a very effective way for strength, power, and resilience.
Targeting the lateral core will serve you well for performance and longevity.
Back of The Box Exercises
The back of the box can be considered as the lower back, glutes, lats, quadratus lumborum and erectors.
Traditional hinging exercises work this area well, however, I prefer to develop endurance here to promote stability.
You want a stable lower back and one of the best exercises to develop this is the Founder from Foundation Training.
Being able to tax the lower back while integrating the muscles of the anterior and lateral core is extremely beneficial.
The Founder allows you to safely tap into this mind muscle connection without the risk of injury.
If you can accumulate 2-3 minutes in the Founder for sets, your lower back will be resilient, stable, and strong.
I also like weighted carries like Farmers walks and suitcase carries, as well as isometric back extensions held for time.
Final Thoughts
Take a hard look at your core training and see if you’re hitting all aspects of the box evenly.
Try to hit each aspect of the box in every workout.
You can easily incorporate this type of core training into your regular workouts like lunges, club swinging, and Landmine training.
Every exercise can be a core exercise with the right intention and technique.
Once all sides of the box are as strong as the other, you should have no issues with pain or performance.
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