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Dumbbell Crawling is one of THE single best core exercises I've ever used. It's literally off-the-charts effective for developing deep core strength and power.
http://www.metabolicmonsters.com
The exercise is very simple...crawl...with dumbbells in your hands.
The first time you perform this exercise, start a lot lighter than what I'm going to show you here. Here's a link to my original article on Dumbbell Crawling.
http://www.fitstep.com/Advanced/Secre...
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 dumbbells) in order to really challenge your core, once you get stronger and more advanced with the exercise (and I definitely DO recommend pushing your limits, once you get an idea of how this one is done).
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.
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 resistances.
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 more training info like this?
Make sure to subscribe to my YouTube channel and my Facebook page for more unique exercises and unconventional training methods:
YouTube Channel ► http://www.youtube.com/subscription_c...
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Websites ► http://www.fitstep.com ► http://www.madscientistofmuscle.com
Nick Nilsson
The Mad Scientist of Muscle
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Want some killer bicep training? Watch: "Get Big Arms...Get a Raging Pump in Your Biceps With a Non-Stop Superset of Curls and Chins"
https://www.youtube.com/watch?v=2X2Q9...
-~-~~-~~~-~~-~-
weight training weight loss Build CRAZY Core Strength and Power With Heavy Dumbbell Crawling | |
| 47 Likes | 47 Dislikes |
| 1,723 views views | 17K followers |
| Sports | Upload TimePublished on 14 May 2016 |
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