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Split Squat DB Shouldering for Developing Core Power and Strength

2,749 views · Published 13 July 2014 · 4:31 · Indexed 8 November 2026

Channel: Nick Nilsson - the Mad Scientist of Muscle · 2014 · Sports

If you want to build functional core strength, you need to move heavy weight around and on your body. That's just the bottom line.

And that's where THIS exercise comes in...Split Squat Dumbbell Shouldering.

What you're going to do is very simple...you're going to bring a dumbbell that's on the ground up to resting on your shoulder, while in a split squat position. By moving a heavy dumbbell off the ground to this position, you'll develop core strength that will carry over to the bottom position of your squats and deadlifts and to pretty much everything else you lift off the ground, too!

The first time you try this one, start with a LIGHT dumbbell until you get the form down. I'm using a 95 lb dumbbell...I've been doing this kind of core strength and support training for a lot years, though.

You can gradually progress up to heavier and heavier weights as you develop the core strength necessary to properly protect your spine and support the dumbbell on your shoulder.

So first, get into the bottom split squat position, left leg forward, the right leg kneeling.

Set the dumbbell just inside your left leg, lean forward and grasp it with your left hand. Your left arm will be touching/braced on the inside of your left knee.

Press the palm of your RIGHT hand onto the backside plate of the dumbbell, like you were going to use that hand to slide it forward. That's your start position.

Make sure your core muscles are SOLID and BRACED like a brick...we're not looking to suck in or vacuum the gut.

Now, with a POWERFUL movement, simultaneously PULL up with your left arm and PUSH up and forward with your right arm. Use your front leg to add power to the movement and use your back to assist with the pull as well. This should be a powerful, total body movement.

Continue the movement, bring the dumbbell up and to your left shoulder, using your right hand to guide it.

Bring the dumbbell all the way up and stand it on end on your shoulder and hold it there for a few seconds, supporting it fully on your shoulder.

Bring it back down under control, using both hands, and set it on the floor. Then go again.

Do this exercise for low reps, e.g. 3 to 5 reps per set. This exercise is all about power, not endurance.

You can alternate reps on each side (left arm, 1 rep, right arm, 1 rep), or you can do a straight set on one arm, then rest, then do a set on the other arm. I would aim for 4 sets total for this movement.

As you can imagine, this exercise is EXCELLENT for developing core strength and power.

You will learn how to basically "throw around" heavy weight while keep your body in optimal position for using that power safely. If you want to build some REAL functional core strength, this is an exercise you should try.

Get 6 more insane exercises for a rock-solid core here...
https://www.fitstep.com/best-core-exercises/

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Split Squat DB Shouldering for Developing Core Power and Strength

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