Core and Back “Prehab” – The amount of torque, power and stress throwing a javelin puts on a person’s body is immense. Being strong, flexible and fast with a great balance of each, are keys to having the proper components to throw a javelin effectively. However, there is one area that I have found vastly improved my technique as it became stronger and more incorporated with my throw – the core and back.

 

Most people think abdominal muscles are only in the front, false. The lower back, internal and external obliques, rectus abdominus and even your hip abductors and adductors are part of core strength and stability. In my opinion, it’s imperative to make sure you are training these muscles to stay healthy enough to endure the jolt of throwing. Doing exercises with or without weights are perfectly effective to build a strong core and back. Some exercises include:

 

• Back hypers

• Body back bend

• Med ball oblique toss

• Side bend (holding a dumbbell or kettle bell on one side)

• Dead lifts

• Seated overhead med ball throw (incorporate more ab and hips by lifting your body slightly off the ground)

 

Incorporating these exercises will ultimately help improve keeping your chest up on the throw without “crashing” and pulling down on the javelin. Additionally, more strength and torque in the thoracic spine and core will allow for a long stretch and pull on the implement.