The Dumbbell Crawling exercise is very simple... crawl... with dumbbells in your hands.
IMPORTANT! The first time you perform this exercise, start a lot lighter than what I'm going to show you here, both to gauge your strength in the exercise and to practice it...the exercise requires coordination of your arms and legs.
Click here to read my original article on Dumbbell Crawling.
This will give you a full rundown on how to perform the exercise and the amazing benefits it has to offer for you.
Bottom line...it's awesome and will develop functional core strength and power like nothing else.
This version uses VERY heavy weight (I'm using a pair of 125 lb dumbells) in order to really challenge your core, once you get stronger and more advanced with the exercise.
When going this heavy, I only recommend moving forwards, not backwards. When using lighter weight, moving backwards can be very effective, however with extremely heavy weight, trying to move backwards will just result in you sliding the dumbbell. You won't be able to get enough leverage to get the dumbbell off the floor due to the location of your center of balance.
How to Do Heavy Dumbbell Crawling For Deep Core Strength and Power
Set the dumbbells at the end of your "track" and squat down, gripping the handles of the dumbbells.
Now start crawling...
Lift the right dumbbell and step forward with your left leg. The idea is to have opposing points of contact with the ground, to put cross-tension through the core. Your right foot and left dumbbell will be supporting your weight.
Complete the step forward.
Now lift the left dumbbell and step it forward while picking up and moving your right foot forward.
Repeat the process and continue crawling down the floor. It takes a bit of practice to get the coordination, so definitely watch the video and practice with lighter weight before moving up to higher loads.
This one will feel like it's ripping you in half...in a good way.
The massive torque running through the deep muscles of your core is incredible.
I was extremely sore for several days after this one...and it takes a LOT for my core to get sore.
Just to be clear, soreness is just a side effect, not the goal! The goal is core strength and power...and this exercise DELIVERS.
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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 Deep Core Exercise Like This?
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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