If
you want to build REAL core strength..and
I mean BRUTE core strength that will support
massive weights, forget the Bosu ball and
forget crunches...you need to do exercises
like the One Shoulder Barbell Squat that
I'm going to show you today.
It's
another entry into my long list of exercises
that work the abs while not looking at all
like an ab exercise and working BETTER than
most ab exercises.
This
one is basically a squat...so how does it
work the abs? Very well, thanks!
Seriously,
though, this exercise is EXTREMELY effective
at targeting the stabilizing and core strength
aspects of the abs. You'll be doing a barbell
squat but instead of supporting the bar
across your back in a "normal"
fashion, you will instead be resting it
on one shoulder, standing perpendicular
to the bar.
It's
going to primarily hit one side of the abdominal
wall and hit it in conjunction with a squatting
movement, which means this is a VERY functional
exercise. More so than most abdominal exercises,
in fact!
Here's
a snapshot of what it looks like in the
start position.
As
you can see, I'm facing sideways in the
rack. The safety rails are set at a moderate
position (not a full depth squat). You'll
be starting off from the bottom of the movement
with the bar resting on the rails and, for
best results, you don't want to be starting
at the bottom of a full squat - it's low,
but not too low.
I
would recommend using a bar pad for cushioning
or a rolled-up towel, otherwise the bar
really digs into your trap as you're doing
the exercise. Use a lighter weight than
you think you'll need the first time you
do this (trust me). I've got 225 lbs on
the bar here and can regular squat double
that and it was challenging.
Your
shoulder is set as dead-center on the bar
as you can manage (you'll be able to feel
the balance point on the first rep and adjust
from there).
You
want to have your hands out in front of
you and locked onto the bar to help control
it. You can use upwards or downwards pressure
to adjust the balance as you stand up.
Come
all the way up to the standing position.
Here's
the other side view of the exercise. You'll
notice that my working-side arm's elbow
is point directly out to the side and my
arm is held up. Holding the arm up like
this helps keep the bar from rolling out
to the side
A
few other views...
It's
a very straightforward exercise that will
have a HUGE impact on not only your entire
abdominal area but your entire BODY as well.
Supporting the weight in this off-center
fashion challenges not only the abs but
the shoulder girdle and legs as well.
It's
truly a total-body ab exercise!
When
you've done one side, you can either turn
around and go immediately to working the
other side or take a rest in between - whichever
way you prefer. If you go directly from
one side to the other, on your next set,
start with the different side so you give
it balanced workload.
As
I mentioned above, the first time you do
the exercise, start fairly light to get
an idea for how it works. I like to set
the bar down on the rails in between reps
to reset the core and legs and make everything
is properly aligned before doing another
rep. With the resistance off-center on your
body this is helpful in preventing injury
because of compromised body position.
I'll
tell you this much...the first time you
do this one, your entire core will be sore
for several days after. You'll feel that
pleasant tightness that tells you that you
accomplished something with your core training!
