This exercise is going to challenge your deep core muscles (especially the obliques) in a way they've never been challenged before.
You're going to be doing a split squat movement with an offset loaded EZ curl bar (or regular bar is fine, if you don't have an EZ bar).
The trick is, you're going to release one hand at the bottom to challenge the obliques in one direction, which is then REVERSED as you regrip the bar to hold it on the way up on the split squat.
You don't need much weight, which is why I don't classify it as a leg exercise, but it's absolutely devilish on the obliques.
It targets lateral anti-flexion, meaning it uses the obliques to keep your torso from tilting to the side due to the weight.
You will be afraid to sneeze for days after the first time you try this one...it's a different type of tension then you've likely felt before.
How to Do Offset Loaded EZ Bar Split Squats for the Obliques
I recommend using an EZ Curl bar for this because the shorter size is easer to manage and the EZ bar has a camber/bend in the center making it easy and comfortable to rest the bar on your leg at the bottom (you'll see).
I suggest starting with a light weight the first time you do this, e.g. put a 10 lb or 25 lb plate on one end of the bar. You can go up from there, once you get the idea and determine your core strength.
I've got two 25 lb plates on the loaded end in the demo, and that was challenging.
Pick up the bar with both hands (one hand right near the weight on the one side).
Then come down into a split squat position. The weighted side should be opposite to your leg (e.g. right side weighted, left leg forward).
Set the bar on your leg with the center camber part on top of your lower thigh.
Push down on the unloaded end then take your other hand off the bar.
You will feel an INSTANT deep and strong contraction in the deep obliques. This is them keeping your midsection from tilting.
Hold for a few seconds.
Now start to stand up, regripping the bar near the weighted end as you do so.
The moment you change the grip, the loading on the obliques shifts (you'll feel it). You're no longer pushing down hard on the unloaded end to stabilize it, you're pulling up on the loaded end to stabilize it.
This is a smooth transition of oblique stabilization of the core.
Come all the way up to the top.
Then come back down until your back knee is on the floor again. Release that weighted-side hand fully and hold for a few seconds.
Then go again. Repeat for 5-6 reps (this is just a suggestion...you can do more or less, depending on the weight).
Now switch to the other side...left side loaded, right leg foward...and repeat the process.
Hold for a few seconds with the right hand only pushing down.
Stand up, regripping as you start to stand.
Come all the way up to the top.
Then come back down until your back knee is on the ground. Remove your left hand and hold.
I like to do this one with no break between the two sides. Then on the next set, I'll start with the leg that didn't go first on the previous set, to keep it even.
With that in mind, I recommend doing even numbers of sets, like 2 or 4 (6 sets or more is likely going to be too much).
This one is an eye-opener. It LOOKS like it's not going to be that bad...until you try it.
An excellent anti-rotation exercise for the obliques/deep core is the Two Dumbbell Bench Anti-Rotation exercise.
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