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Heavy Dumbell Sliding for Increasing Abdominal Power and Explosiveness

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This one isn't going to look like any ab exercises you've ever seen...unless you've seen my Dumbell Crawling exercise...then you might be familiar with the concept.

Basically, you're going to grab 2 heavy dumbells (I'm using 125 lb dumbells in the demo) and you're going to slide them forward then backward across the floor.

Nothing complex about this one...basically, we're mimicking manual labor here :)

So set the dumbells together on the floor and stand with your feet on either side. Reach down and grab them.

Heavy Dumbell Sliding for Increasing Abdominal Power and Explosiveness

Now use your whole body (your core will be where the focus becomes - it's just how that works) to slide the left dumbell forward as far as you can.

Heavy Dumbell Sliding for Increasing Abdominal Power and Explosiveness

Now slide the right dumbell as far forward as you can.

Heavy Dumbell Sliding for Increasing Abdominal Power and Explosiveness

Step your feet up then slide the left dumbell forward again as far as you can.

Heavy Dumbell Sliding for Increasing Abdominal Power and Explosiveness

Same again for the right dumbell...get the drift here?

Heavy Dumbell Sliding for Increasing Abdominal Power and Explosiveness

Once you've gone as far forward as you can (or just pick a distance - in my gym, this was as far as I could go).

Now you're going to go backwards...I'm going to pull BOTH dumbells backwards the first time through. Notice how I'm sitting back and using bodyweight in addition to muscle power to slide the dumbells.

Heavy Dumbell Sliding for Increasing Abdominal Power and Explosiveness

Pull them back then step backwards.

Heavy Dumbell Sliding for Increasing Abdominal Power and Explosiveness

Repeat - do the same thing, putting your bodyweight into it.

Heavy Dumbell Sliding for Increasing Abdominal Power and Explosiveness

Heavy Dumbell Sliding for Increasing Abdominal Power and Explosiveness

Now I'm all the way back and ready to go forward again. This time, it's going to be moving forward with both dumbells at once. Stand so your feet are a bit FORWARD of the dumbells. You'll need to place them there to get traction on the dumbells.

Heavy Dumbell Sliding for Increasing Abdominal Power and Explosiveness

Heave them forward then step forward.

Heavy Dumbell Sliding for Increasing Abdominal Power and Explosiveness

Go all the way forward again. Now on the way back, I'm moving one dumbell back at a time. Same deal about using bodyweight to help with the movement.

Heavy Dumbell Sliding for Increasing Abdominal Power and Explosiveness

Keep going until you're all the way back.

Heavy Dumbell Sliding for Increasing Abdominal Power and Explosiveness

I just did two rounds, forward and back, and that was plenty.

This is an excellent functional exercise, not only for the core but for the entire body. It's not pretty but it's great training!

 


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