To maximize your core bracing strength for squats and deadlifts, you need to train and TEACH your body how to develop tension and hold it.
That's where this exercise comes in...you're not actually going to HOLD the resistance...you're going to CRUSH the resistance (or at least try to!).
You'll need a moderate-weight dumbbell for this one. I'm using a 65 lb dumbbell in the demo, but I would highly recommend you start lighter the first time you try this one (it's brutal).
Naturally, you want to use a weight that you're not going to drop, which is why you NEED to start light to get an idea of what you can handle with this method.
First, pick up the dumbbell and come down to one knee. Set the handle of the dumbbell on top of your thigh.
Now, once the dumbbell is resting on your thigh, set your palms FLAT on the outside of the plates. Don't support the plates from underneath...we want the crush!
Then stand up. This is the start position of the exercise...with the dumbbell completely unsupported other than the inwards-crushing tension you're exerting with your arms and chest.
Hold the dumbbell a little bit out in front of you, away from your body so there is no support.
Now squat down.
Pause for a few seconds at the bottom then stand up again (and yes, you'll be swearing at me in your head during this entire set...and it'll have to be in your head because you won't be able to talk).
Here's a side view so you can see where to hold the dumbbell.
Come down into a deep squat and hold.
The inwards-crushing force you have to apply to the dumbbell to hold it up and out like this puts INCREDIBLE tension in through the entire core. It demands support, strength and stabilization from the entire upper body.
I recommend you aim for 4-6 reps with this exercise, especially when using heavier weight. I like to do most core strength work in a lower range for optimal strength development. That being said, it CAN be done for higher reps, though, if you like...there are no rules here.
Use this exercise as part of your core/ab training. It's a squat but there's not enough resistance to really work the legs strongly...the focus is all on core strength.
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Want 90 more unique and challenging exercises to SHRED your core? Check out The Best Core Exercises You've Never Heard Of!
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Want Another Unique Deep Core Exercise?
It sounds horrible but it's actually VERY effective, combining a push and a pull at the same time as the torque goes directly through the core.
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