Pete McCall by Pete McCall

Part of our mission at ACE is to provide you with the latest cutting-edge fitness solutions. Over the past few years I’ve watched as David Weck, the creator of the BOSU® Balance Trainer, developed his WeckMethod training program. CoreFIST is just one component of this program and I was excited to have the opportunity to learn more about it. As I spoke with David, he demonstrated the CoreFiST principles and the importance of optimal bone alignment. Here, David explains how the CoreFIST and WeckMethod can help elevate your training programs.

Pete: What exactly is CoreFIST and why is it important?

David: CoreFIST™ is an essential component of WeckMethod™ training that helps optimize integration of the entire myfascial network. “Core” refers to both your body’s core musculature and your body’s skeletal core, which provides the underlying structural architecture for movement. F.I.S.T. stands for “Fascially Integrated Strength Training.” Fascia is your body’s fundamental “organ of form” that surrounds, envelops and connects everything—your bones, muscles, tendons, ligaments, internal organs and skin. It is only fully integrated in conjunction with correct bone alignment, so if the bones are not aligned, the myofascia must compensate for structural inefficiency, which compromises the body’s capacity to express productive force and movement.

Pete: What makes CoreFIST unique?

David: Your hands, which have more than 25 percent of your body’s bones, are critical for harnessing your body’s full potential to move most efficiently. WeckMethod is the first and only exercise program that teaches you to align the bones in your hands into a very specific arrangement, which enables you to create more complete fascial integration. This better connects the distal extremities (hands) to the proximal body (center/core) and results in significant positive downstream effects throughout the entire body. 

Pete: Interesting. So the program focuses on optimal alignment starting with the hands?

David: While the hands are certainly critical, WeckMethod is a global approach that addresses the whole body. The hands are simply put into their proper perspective, both in terms of how important they are to efficient movement, and how they can be harnessed to enhance the way the entire body moves. 

Pete: You’ve been sharing some of your ideas with me over the past few years and it’s cool to see WeckMethod come together—can you briefly explain what it involves?

David: This has been a fascinating journey and, as you know, I’ve devoted many years to the study of human movement. I define gait (walking and running) as the most fundamental functional movement besides survival functions such as breathing, digestion, elimination, etc. Enhance gait efficiency and you have a key that opens the door for improving many, if not most, functional movements. Everything boils down to posture and balance to perform at the highest level. WeckMethod is the culmination of my life's work and dedication to athletic training and the pursuit of health and wellbeing.

There are four principle components to WeckMethod Training: 1) Bone Alignment, which includes the hands as we just discussed; 2) Fascial Integration, to improve tensegrity, which in layman’s terms is the body's internal balance and suspension of the bones within the soft tissues (Note: Tensegrity is from the combination of the words tension and integrity.); 3) Spiraling, taking advantage of the inherent spiraling patterns throughout the body and the fascial network and connective tissue; and 4) Symmetry, improving the body's balance between both right and left halves. The CoreFIST Challenge I demonstrated with you in this video enables a person to experience the immediate increase in strength when the hands are aligned. This is only the tip of the iceberg for the great improvements that can occur with WeckMethod training.

Pete: This is cool stuff, where can ACE-certified professionals learn more about the Weckmethod and CoreFIST?

David: The WeckMethod educational program is in the final stages of development and training and certifications will be available soon. You can check out for more information.

Pete: It’s been fun to watch you put this program together and see the outcome. Thanks for your time and have a great day.

David: Thank you, it’s always a pleasure to work with ACE!