Build INSANE core strength with "Level 4" Dumbbell Crawling
1,636 views · Published 9 February 2016 · 3:45 · Indexed 14 November 2026
Channel: Nick Nilsson - the Mad Scientist of Muscle · 2016 · Sports
First off, let me just start by saying yes...I AM nuts...and sometimes I think my purpose in life is to serve as a warning to others. So on that note...let's begin... "Normal" Dumbbell Crawling is an AWESOME core exercise...one of my all-time favorites, in fact. In my opinion and experience, nothing builds core strength and performance like this exercise. If you haven't tried it, you absolutely should. It's an eye-opener. I won't go into all the amazing benefits of this exercise and "how to do it" here...if you want the full rundown, I've got instructions posted on my site here. https://www.fitstep.com/2/4-exercise-library/ab-exercises/dumbbell-crawling.htm Now...THIS new version of the exercise features the next logical steps that I took from my original Dumbbell Crawling exercise (which used just a single pair of dumbbells). I call that Level 1. Level 2 Dumbbell Crawling adds in a pair of ankle weights (I have a 20 lb pair). This puts greater cross-tension through the core when you simultaneously lift a dumbbell and a foot off the ground with every step. Level 3 Dumbbell Crawling adds in band resistance in addition to the dumbbells and ankle weights. The band is looped around your wrists and feet so that every forward step you take, you get horizontal band resistance on the core as well. Which brings me to Level 4... For this one, I also threw an 85 lb weight vest over my back like a pack mule to further increase my own body mass, making the exercise even that much harder. I'll tell you right up front...this exercise is RIDICULOUSLY tough. I almost collapsed on every single forward crawl step that I took. The loading on the core is absolutely off the charts. You may not ever do this exact exercise (I DO want you to try Level 1, at the very least). The reason I'm even showing you this exercise is that I think you need to see it...to show you that your body CAN do amazing things. All you need is the drive to push yourself to the limit and the "crazy" to make it happen. Don't ever settle for mediocrity. Why Did I Do This Exercise? The purpose of this exercise is twofold... 1. To build cross-tension core strength using maximum resistance using a variety of methods and directions of tension. 2. To see if I could do it. And as you probably guessed, #2 was the main driver for me...and by posting this, I'm hoping it inspires YOU to push your own limits! ---------- Get 6 more insane exercises for a rock-solid core here... https://www.fitstep.com/best-core-exercises/ -------------------------------------------------------------------------- Subscribe to my YouTube channel and Facebook page for more unique exercises and unconventional training methods: YouTube Channel ► http://www.youtube.com/subscription_center?add_user=nilssonnick Facebook ► http://www.facebook.com/nicknilssonmadscientist Instagram ► https://www.instagram.com/nicknilsson1/
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