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 dumbell off the ground to this position, you'll develop hip and 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 of 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.
How to do Split Squat Dumbbell Shouldering For Core Strength and Posterior Chain Power...
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 that looks like you're scooping the dumbbell up and back.
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.
Here's a view directly from the front.
Note in the next picture, I'm not using the thigh to "kick" the dumbbell up...the front foot stays on the ground.
And here's an outside view.
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.
Another great functional core exercise is the Kettlebell Gorilla Swing.
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Want more unique and challenging exercises to work your entire body with simple equipment? All you need is just a barbell, dumbbells and a bench. Check out The Best Home Gym Exercises You've Never Heard Of!
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