Core Strength

The cornerstone of all athletic movements are the abdominal and core muscles. An athlete can train to increase strength, power, speed, agility, and quickness but if the core muscles are weak, the athlete will not reap the full benefits of this hard work.

The core muscles transfer the power developed in the hips and legs into the arms and vice versa. A strong core will also help to protect the back from potential injuries associated with sport participation.

Not only is overall core strength important, just as valuable is core muscle coordination. Exercises that place the body in an unbalanced position help to develop the strength and coordination needed for the core muscles to function properly.

Current research emphatically confirms the importance of regular moderate physical activity for public health. Authorities that recognise and support these findings include the World Health Organisation, the US Surgeon General, the Australian Health Ministers Advisory Council, the American College of Sports Medicine, and the American Heart Association.

“Core stability training should receive some attention in the training programs of all athletes. The ability to stabilize the core region allows for efficient transfer of force between links in the kinetic chain. Thus, from a scientific perspective, core stability in athletes should be addressed
with varying methods, depending on the phase of training and the health status of the athlete.”
Core Stability for Athletes, Jerey M. Willardson, PhD, CSCS, 2008

Blog Updates

Pelleres – A Coaches Perspective

With over 20 years tennis coaching experience including being named 2014 Coach of the Year read Dom’s story of how Pelleres has given his players a true competitive edge. If you’re not learning every day you’re going backwards. Tennis coaches are great at coaching tennis, it’s a specialised sport with specialised coaches and lot of […]

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No Contract Offer So I Tried Something Different …

Zac was playing in the U23 division of the national football (soccer) competition when 3 months from the end of the season he was told by his coaches that he wasn’t going to get a contract because he wasn’t fast enough off the mark. Undeterred Zac knew that he had to do something. At the […]

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My Squat Improved from 200kgs to 240kgs In 4 Weeks

My Squat Improved from 200kgs to 240kgs In 4 Weeks. Jack is a 17 year old rugby union player who was introduced to Pelleres Base Training (PBT) through the core strength and conditioning coach at his rugby club. He completed the PBT intro session, followed by the PBT block (4 weeks – 1 x session […]

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Putting On Your Pelleres

Pelleres work best when worn correctly.  Check out this video on how to wear your Pelleres. There is a left and a right so check the labels or the easy way is that the buckles are always on the inside.  Slide your hand into the Pelleres and position the weight close to the elbow joint. […]

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Watch and Learn


Pelleres are an internationally recognised award winning device – 100% guaranteed to improve core strength.

The human body is amazing but it is also complex. Our body is a chain of mobile joints that must be controlled to support us efficiently. If not our muscles work overtime, become fatigued, and we risk injury. Trained stability muscles keep our bodies in line, working efficiently and Pelleres™ are extremely effective at getting and keeping these muscles in shape.

Pelleres™ are unique for three main reasons:
1. The position of the weights, along your forearm, successfully targets your core stabilizer and major muscle groups. Unlike “wrist weights”, Pelleres™ evenly distributes the weight along the ulna (forearm) bone – this is why they are so effective. Our forearm is heavier and our abdominal and core muscles are being forced to work harder.

2. Range of weight. Pelleres™ come in four weights which covers the weight range (0-1kg) for functional movement. To successfully strengthen core muscles normal movement patterns must be maintained. The relative weight (200g, 350g, 500g, &750g) of Pelleres™ ensures integrity of movement during activity. Weights heavier than 1kg force bigger muscles to take control over the movement, lessening the effectiveness of our abdominal and core muscles.

3. The weights are anchored to your forearm which allows for a natural, unimpeded, and dynamic actions. Your wrists and hands are free which allows normal functional movements. This is particularly important as core strengthening occurs in a functional environment. You can hold apparatus and replicate “real” game and event situations.

Did You Know

More than half of our weight is above our hips, and our head weighs more than 6kg. Yet all control must originate where we contact the world, through our feet.

An average adult arm weighs approximately 3.2kgs and is normally between 40cms and 50cms long.

Of the 206 bones in the average human adult’s body, 106 are in the hands and feet. (54 in the hands and 52 in the feet) and relative to size the strongest muscle in the human body is the tongue.

Most skeletal muscles are ‘movement muscles’, powerful but prone to fatigue. The ‘stability muscles’ are vital muscles for controlling the joints of our bodies. Properly trained, ‘stability muscles’ enable us to be more effective, for longer.

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