Pelleres Base Training

How can Pelleres Base Training can help you?


“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, Jeffrey M. Willardson, PhD, CSCS, 2008.

Current research emphatically confirms that importance of regular moderate physical activity for public health. Authorities that recognise and support these findings include the World Health Organisation (Position Statement 1995), the US Surgeon General (Position Statement 1996), the Australian health Ministers Advisory Council (1997) and the American College of Sports Medicine and the American Heart Association (2007).

The cornerstone of all athletic movements are the abdominal or 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 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.

5 Great Reasons for Improving Core Strength.

  1. Core exercises improve balance and stability. Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. Better balance and stability will minimize the risk of fall injuries. FACT; most sports and other physical activities depend on stable core muscles.

  2. Core exercises can help tone your abs. Want more defined abdominal muscles? Core exercises are important. Core exercises can strengthen and tone the underlying muscles.

  3. Strong core muscles make it easier to do most physical activities. Strong core muscles make it easier to do everything from swinging a golf club to getting a glass from the top shelf or bending down to tie your shoes. Weak core muscles leave you susceptible to poor posture, lower back pain, and muscle injuries.

  4. You can do core exercises anywhere, anytime. Remember, you don’t have to trek to the gym to do core exercises. Core exercises involve body weight or very light weights, and very simple movement patterns. You don’t need a specialized training environment for core training; most exercises can be done in the lounge room at home.

  5. Core exercises can help you reach your fitness goals. The core is the link between your upper and lower body. Aerobic exercise and muscular fitness are the primary elements of fitness programs and good core strength is the common denominator to registering improvements.

Why and How Pelleres Work

Pelleres are a functional strength training device where weight is positioned on the body’s forearms. As a consequence, during movement and activity, core muscles are overloaded, required to work harder, which results in increased strength and stability.

Pelleres are a new, award winning, innovative training device. The weights are positioned on the forearms to target core muscle activity. The hand and wrists are intentionally free and unimpeded for normal use; this allows for functional strengthening of the core and other major muscle groups. A key feature of Pelleres training is that normal movement patterns can be maintained.

Pelleres come in the following weights:

  • 200g or 0.44 pounds
  • 350g or 0.77 pounds
  • 500g or 1.10 pounds
  • 750g or 1.65 pounds

When exercising with Pelleres the general rule of use is:

High intensity/speed of movement = light weight (200g, 350g)
Low intensity/speed of movement = heavy weight (500g, 750g)

Pelleres heaviest weight is 750g. Functional strength training requires normal movement patterns be maintained. If deviation from normal form occurs then the exercise ceases to be functional. Research indicates that approximately 750g nears the threshold for maintaining functional movement. Heavier weight changes normal movement pattern as the body compensates for the extra overload; deviation from form occurs.

Pelleres are effective because you can overload your core muscles during normal movement thereby strengthening your body in a functional environment.

As humans, we are designed to carry extra weight in our hands. Our biceps and shoulder muscles ar strong and build to carry many kilos of extra load. When wearing Pelleres we are increasing the weight of our entire arm and consequently it’s our core muscles that have to work harder. As they are required to work harder they get stronger – a simple yet powerful application.

As soon as you wear Pelleres your core muscles are instantaneously required to work harder. The overload of weight forces core muscles to switch on and the core is instantaneously more “engaged” and the body becomes more efficient which leads to better performance.
This results in instant improvements in performance.

Increase core activation = more efficient performance = better results.
To move an object needs force. To exert force we need a foundation to push from and we need a good connection between that foundation and the object we are moving.
Our bodies have rigid bones, but they are connects by a series of mobile joints. These joints give us great versatility, but are weak links in exerting force. Developing effective control of these joints, especially the complex joints at the three cores is why Pelleres are so effective.


For more information please click here to check out the Pelleres website!


If you are interested in Pelleres Base Training, please contact Reception on 38394323 and talk to one of our friendly team members.