This blog is a part of a multi-blog series covering information detailed in Core Energy Belt’s first sponsored article in The Strength and Conditioning Journal titled “Proximal Chain Strength and Coordination Concepts to Maximize Injury Protection and Transfer of Training Effects for Competitive Baseball Players” and written by Ryan L. Crotin, Ximena R. Iniguez, and Erin M. Carlson.

Understanding Intra-abdominal Pressure

3D visual of a muscle diagram highlighting the core muscles.

Intra-abdominal pressure (IAP) is described as when the anterior core wall, stomach, spinal muscles, and diaphragm work together to create positive pressure within the abdominal cavity. This pressure enhances force production in the lower back and core to increase stability within the truck which in turn allows more strength to be placed behind movements such as hitting and throwing.

Increased IAP is the science behind the Core Energy Belt with its high-performance CoreMesh material that seamlessly moves with your body, providing strong, yet flexible stability with full range of motion within your core, hips, and spine.

IAP can be amplified by utilizing the Valsalva maneuver, particularly during exercises involving compression loading of the spine. This maneuver provides structural support by pressing the stomach against the spinal column, increasing its ability to withstand increased loads in one direction (i.e. throwing a baseball or swinging a bat). 

During rotational movements, especially at the moment of ball impact or release, the central nervous system reacts to elevate IAP. This marks the stage in the rotational motion where the athlete achieves an exceptionally sturdy spinal column, known as "super stiffness." This concept of super stiffness entails proximal co-contraction that reactively synchronizes after the torso has been loaded through counter-rotation and then recoils to align with the pelvis just as the ball is released. 

Athletes who can effectively perform proximal co-contraction and generate high IAP through a brief Valsalva maneuver are more likely to exhibit superior ball velocity characteristics.

To visualize this, think of the rotational movements in hitting and pitching as similar to cracking a whip. As the whip accumulates elastic energy behind the arm, the arm reaches a point where it generates kinetic energy forward. At precisely the right moment, the arm co-contracts, momentarily halting its forward movement, and transfers energy with an abrupt jolt. This amplifies the acceleration of the whip moving forward, ultimately achieving the highest linear and angular velocities at the tip of the whip. These elements gain heightened velocity through a well-timed reactive proximal co-contraction that increases intra-abdominal pressure and stiffness.

In sports like baseball, golf, and softball, the lower and upper extremities work together to create IAP through integrated co-contraction. That means exercises for the core region can enhance stability and motor control. This, in turn, increases IAP through joint co-contraction involving the extremities when training. 

Just like any muscle you want to train to increase your IAP energy transfer. This is crucial for both force production and absorption, as inadequate joint stabilization in your trunk region can overload ligaments, joint capsules, articular surfaces, and other passive structures which leads to injury. IAP ultimately helps prevent injury by keeping your core, spine, and hips stable and ready to release powerful movement at a moment's notice.

Exercise that can increase IAP

Dynamic stabilization exercises serve as an established approach to rehabilitate and prevent lower back injuries. It increases IAP to bolster the strength of paraspinal muscles and central stability to build the muscles around the lower back which in turn increases mobility and strength for loaded movements like hitting and throwing. 

Here are a few of the recommended exercises to help strengthen your core while increasing IAP:

Pallof Press Variations

Pallof pressing is a common anti-rotation exercise aimed at enhancing core stability and spinal stiffness. Increasing the challenge involves minimizing muscle movement from the lower body through added resistance, thus decreasing drive and isolating the core region and supported by the stability of your glutes, quadriceps, hamstrings, and calves.

Partner-assisted split stance isometric Pallof press

Partner-assisted split stance isometric Pallof press: One partner holds the band in a split stance, alternating between sets. The other partner anchors the band. Each repetition involves a 20-second isometric contraction before changing sides. The initial resistance is two tethered, 1-inch-thick bands.

Man and woman performing Partner-assisted single-leg stance isometric Pallof press

Partner-assisted single-leg stance isometric Pallof press: One partner performs the Pallof press in a single-leg stance, changing sides each set. The other partner acts as the anchor. The recommended isometric contraction time is 20 seconds per rep before switching sides. The initial resistance is two tethered, 1-inch-thick bands.
Partner-assisted ipsilateral half-kneeling single-arm isometric Pallof press
Partner-assisted ipsilateral half-kneeling single-arm isometric Pallof press: One partner performs the Pallof press in a half-kneeling stance, switching sides between sets. The other partner secures the band around the waist while facing away for safety. Each rep involves a 20-second isometric contraction before changing sides. The initial resistance is two tethered, 1-inch-thick bands.

Integrated Plank Exercise Variations

The plank exercise is fundamental for facilitating proximal energy transfer and stiffness by engaging the abdominal, lateral, and posterior walls. To intensify the engagement of the core, throwing athletes can add resistance to a distal segment (such as an arm or leg) and increase the distance from the ground.

Quadruped 90-90 shoulder external rotation yielding isometric exercises example with male model.

Quadruped 90-90 shoulder external rotation yielding isometric: In a quadruped position, the athlete raises a dumbbell, externally rotating it to a 90-90-90 position (90° abduction, 90° elbow flexion and 90° external rotation). Athletes with higher training levels can use up to 20% body weight in dumbbell resistance, while inexperienced athletes should start with 5% body weight. Each rep requires a 10–15-second isometric contraction before switching sides.

High plank overhead yielding isometric exercise example with male model

High plank overhead yielding isometric: In a high plank position, the athlete will raise a dumbbell and externally rotate until the athlete is in a 90-90-90 position and press out the arm to end range. Among athletes with higher training levels, dumbbell resistance can be up to 20% body weight, whereas inexperienced athletes should start with 5% body weight dumbbell resistance. The isometric contraction time per rep should be 10–15 seconds before switching sides.
 

Integrated Deadbug Exercises

The dead bug exercise is valuable in preventing and rehabilitating low back pain. It challenges athletes in their trunk by requiring controlled movement in both upper and lower body segments, aided by the core to resist gravity.

Alternating deadbugs with alternating isometric press with male model

Alternating deadbugs with alternating isometric press: In a deadbug position, the athlete presses a dumbbell upward from the shoulder while the opposite leg is outstretched. Then the athlete will begin to alternate this movement from either side of the body. Athletes with higher training levels can use up to 20% body weight in dumbbell resistance, while inexperienced athletes should start with 5% body weight. Each rep entails a 10–15-second isometric contraction before switching sides.
 

In conclusion, effective rotational coordination is a crucial aspect of achieving success in throwing, pitching, and hitting. With the susceptibility to overuse injuries exacerbated by constant rotation, baseball players are at risk of proximal and spinal injuries that can hinder the production of maximal ball velocities from the hand or bat. 

It is advisable to implement training strategies that engage the core and lower back that ultimately increase intra-abdominal pressure. This increased stiffness leads to more efficient energy transfer from the pelvis to the lead leg and trunk, reducing muscular effort and mitigating fatigue in the upper extremities, resulting in enhanced power generation.

Looking to enhance your IAP while training? The Core Energy Belt provides a stiff compression that supports your core and helps elevate your IAP so you can get that competitive edge while you are training and developing the muscles you need for maximum muscle contraction. Head to our website to shop the Core Energy Belt now!