Workouts & Exercises
5 Core Momentum Trainer Exercises
In short: The Core Momentum Trainer builds core strength by making you precisely control the force of steel shot moving inside it, with an audible cue that tells you when you lose focus or fatigue.
The Core Momentum Trainer (CMT) was designed by Escape Fitness after FASTER spent eight years getting it to market on behalf of Dr Derek Steveson, who originally called it the core stick. Here are five exercises to get into the abs and the muscles that support them.
How the CMT works
Inside the CMT is lubricated steel shot that collides with the cavity walls as you move. That collision creates a real force, and it transfers straight to you. It is significant, and you have to work hard to control it precisely. That control is what develops core strength.
Hitting the sweet spot also produces a sharp, sudden sound. When you lose focus or start to fatigue, the tone changes. So you and your coach get instant, audible feedback alongside the physical experience, which is why the tool teaches control so quickly.
The CMT comes in 1kg, 2kg and 4kg weights.
The Core Momentum Trainer workout
Work through the five exercises below as 4 sets, 1-minute intervals of each exercise, with 30 seconds rest between exercises.
- CMT launch to squat jump high — launch the trainer and drive up into a high squat jump.
- CMT launch and lunge — launch, then absorb and control the force through a lunge.
- CMT sagittal forward lunge, same-side catch — lunge forward and catch on the same side to load the trunk through the sagittal plane.
- Standing launch — a grounded launch that makes you control the force from a stable base.
- CMT punch to drive internal rotation — punch the trainer out to drive internal rotation through the trunk.
Coach the sound
Keep listening while you work. If the tone goes soft or ragged, that is your cue that focus or control has slipped. Slow down and get it back rather than pushing through with poor form, because the whole point of the tool is precise control, not just moving weight.
Want to go deeper? The Movement Trainer (AFT) course.
View the course →Frequently asked
What is the Core Momentum Trainer?
A tool from Escape Fitness based on Dr Derek Steveson's original core stick, with lubricated steel shot inside that collides with the cavity walls so the force transfers to you.
What weights does the CMT come in?
1kg, 2kg and 4kg.
How does the CMT build core strength?
The moving shot creates a real force you have to control precisely, and that control is what develops the trunk.
Why does it make a sound?
Hitting the sweet spot creates a sharp, sudden noise, and the tone changes when you lose focus or fatigue, giving instant feedback.
How should I structure the workout?
4 sets, 1-minute intervals of each exercise, with 30 seconds rest between exercises.
