This
exercise is a very simple but VERY effective way to really
hit your core strongly. It looks like squat, stands like
a squat, and IS a squat but it doesn't work the legs!
Pretty
simply, you're going to just load ONE side of the bar with
25 to 45 lbs or so. Start towards the lighter end until
you get an idea of how the balance on this exercise works.
It's
best to do this exercise in a squat rack. Load the bar up,
set it across your upper back/traps as you normally would
for squats. Hold on TIGHT then step back.
The
first thing you'll notice, of course, is the weight pulling
down on the right side. Pull hard with your left arm to
keep the bar locked in place on your back - the goal is
to keep the bar horizontal while you're squatting.
From
there, it's basically a matter of squatting! Go down as
far as you can the push back up. The uneven load on the
bar will force your side core area to really contract strongly.
It's
a great way to build side core strength and power.
Do all
your reps one way then set the weight up on the other side
of the bar and go again:
This
one will really challenge your core strength.
