This exercise is going to work two functions of the core at once and VERY strongly...your bracing core strength and your anti-rotational strength.

Your legs will be targeted isometrically, maintaining your body position, while you shift a heavy dumbbell from one leg to the other, which will put MASSIVE loading on the core (working the bracing/anti-flexion function of the core).

As well, each time you shift the weight from one side to the other, you're engaging those deep, anti-rotational muscles of the core to maintain body position as you shift the load to the other side.

It's a perfect exercise for martial arts or athletics because of how it works with "weight shifting." As an athlete or combat athlete, you need to know how to move people or not be moved yourself. This exercise helps train your core to strengthen that specific function while it also teaches you how to react to that shifting weight and balance yourself while exerting maximum force.

To do this one, all you need is a dumbbell. I'm using a 125 lb dumbbell but I would recommend you start lighter to get an idea of how to do it properly and gauge your core strength at the same time. You can work up in weight from there. You DO want to work up to relatively heavy weight on this one in order to really challenge your core muscles.

Take a "baseball bat" grip on the dumbbell, squat down with a fairly wide stance, then set it on end on one thigh, just about the knee.

Now, engage the core strongly (you'll likely want to hold your breath, especially with a heavy weight) and lift the dumbbell slightly off your thigh and shift it over to the other leg. The dumbbell doesn't need to be lifted very high...just slightly high enough to take it off your leg.

Keep your elbows bent and keep the dumbbell in fairly close to your body, especially with heavier weights.

Most of the rotation should happen in the upper half of your torso. You want to strive to maintain a solid, unmoving lower torso (i.e. core) and just rotate from the upper part of your body, in through the shoulders. There will be some rotation in the core, but our goal is to minimize it.

Set it completely down on your other leg, relax the core, take a breath, then shift it back to the other leg.

Then just repeat...going back and forth between legs, while maintaining that bottom squat position (just slightly over parallel), until your core pretty much gives out.

This could be 4-6 reps each way or more, depending on how heavy you go. If you start to lose good position in your lower back and your core starts folding forward, that's your signal to end the set.

Here's the side view.

As you can see, you want to keep a fairly upright torso as you're doing it, while maintaining an arch in the lower back. This is good positioning to really work the bracing function of the core.

That's all there is to it.

It's extremely simple to do and requires very little equipment to really work the core (and legs) HARD. It's a great functional exercise for athletes and anybody else who wants a stronger, more resilient core that can manage heavy weight transfers easily.

Watch the video of this exercise in action here (2 minute video)

---

Want Even MORE Exercises Like This?

Right now, until midnight tonight (Cyber Monday), I've got a special offer for you...

You can get ANY single one of my Best Exercises ebooks for just 5 BUCKS each, which is a HUGE discount off the regular prices (all 14 of them).

• The Best Exercises (original)
• The Best Exercises 2.0
• The Best Core Exercises
• The Best Abdominal Exercises
• The Best Chest Exercises
• The Best Back Exercises
• The Best Arm Exercises
• The Best Shoulder Exercises
• The Best Leg Exercises
• The Best Bodyweight Exercises
• The Best Mass Exercises
• The Best Fat Loss Exercises
• The Best Combat Athlete Exercises
• Hybrid Training

See them all here

 

I've also put together a special deal... 82% OFF a package of ALL FOURTEEN of the ebooks.

Just 45 bucks gets you all those ebooks AND a lifetime "all-access" pass to every other new "Best Exercises" ebook I put out in the future.

If you want that (which is an INSANE deal), you can go directly to that here.

Bottom line, if you like the exercises I give you in my emails, you're going to LOVE the exercises you get in these books. It's a collection like nothing else you'll ever see.

This stuff is awesome and it's on sale for DIRT CHEAP for just a few more hours.

Check out my Cyber Monday Sale here...only until TODAY at midnight!

Nick Nilsson
The "Mad Scientist of Muscle"

------------------------------------------------------------------
http://www.thebestexercises.com/black-friday-sale.htm
------------------------------------------------------------------

I'm known as the "Mad Scientist of Muscle" for a reason. I enter my
training lab every day with one singular obsession...to experiment
with and deliver science-based, unconventional new training
programs, techniques and exercises that get you results FAST,
where other programs fail.

Be sure to visit (and like!) my Facebook fan page and subscribe to my
YouTube channel for more free exercises and training techniques.

You might be missing emails from me! Click here to learn how to
whitelist my emails, to ensure you receive everything I send to you.

------------------------------------------------------------------

More insane Mad Scientist training to help you burn fat, build
muscle and develop YOUR best physique.

http://www.metabolicmonsters.com
http://www.28daymuscleexplosion.com
http://www.madscientistmuscle.com
http://www.metabolicsurgerapidfatloss.com
http://www.buildabigbutt.com
http://www.thebestexercises.com

------------------------------------------------------------------