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Killer Core Bracing Exercise - Squatting Dumbbell Side-to-Sides

1,680 views · Published 27 November 2017 · 2:19 · Indexed 17 October 2026

Channel: Nick Nilsson - the Mad Scientist of Muscle · 2017 · Sports

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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.

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.

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.

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This workout builds INHUMAN strength-endurance... (you're a beast if you can do more than 1 round of it)
https://www.fitstep.com/metabolic-monsters/2/landers/1-optin/2-total-body-countdown-murder.htm 

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