Core Work: Overhead Dumb Bell Squat
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Core Work: Overhead Dumb Bell Squat - 12/27/2007 4:30:22 PM
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Old Navy
Posts: 2877
Joined: 1/7/2005
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Exercise of the Week
Single DB Overhead Squats
Those poor, pathetic bastards who think they're blasting their cores by doing planks and little bitty plastic dumbbell curls while perched on a squishy Bosu Ball!
They're fools, we tell you, fools!
Do you really want to develop a core that practically rivals the Earth's in strength, only without all the hot, molten magna, absurdly strong gravitational pull, and soulless mole people? Don't say yes unless you mean it!
Okay, but only if you mean it!
Get thee two dumbbells, one that weighs about 15 pounds and one that weighs 30. (Sure, sure, those are kind of light, but you need to crawl before you walk.)
Grab one dumbbell in each hand. Raise the lighter dumbbell straight overhead, lock the elbow, and keep it there for the duration of the set.
Let the other dumbbell hang straight down, also for the duration of the set.
Now simply begin squatting as low as you can go (without the weight hitting the floor, for you Orangutan arms out there).
Shoot for about 6 to 10 reps.
Reverse the dumbbells and do another 6 to 10 reps.
Quite simply, just about any movement that involves holding a weight overhead works the core muscles exceedingly well, but Single DB Overhead squats take core exercise to a different level as the second weight works as a counterbalance and tries to tip you over.
The very act of keeping yourself erect is extremely tough on the core musculature. Oh yeah, in case you didn't notice, they also work the quads, glutes, and spinal erectors quite nicely.
As you progress, remember to adhere to the 2 to 1 weight ratio. In other words, the weight of the hanging dumbbell should be twice as much as the weight of the overhead dumbbell.
Now gird those loins and blast that core!
© 1998 — 2007 Testosterone, LLC. All Rights Reserved.
< Message edited by Old Navy -- 12/27/2007 4:31:28 PM >
_____________________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge
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RE: Core Work: Overhead Dumb Bell Squat - 12/29/2007 8:50:05 AM
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kentie1964
Posts: 2
Joined: 12/17/2007
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quote:
Single DB Overhead Squats
I can't wait to add this to my routine. I've been looking for just such an exercise.
Thanks!
Ken
(in reply to Old Navy)
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RE: Core Work: Overhead Dumb Bell Squat - 12/29/2007 9:08:52 AM
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PimpWivGunZ
Posts: 1785
Joined: 11/10/2005
From: My mum
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seems a bit confusing would that really work the 6 pack?
(in reply to Old Navy)
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RE: Core Work: Overhead Dumb Bell Squat - 12/29/2007 1:56:34 PM
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PimpWivGunZ
Posts: 1785
Joined: 11/10/2005
From: My mum
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oh i misunderstood so really it could help ur balance when squatting if thats a problem for some?
(in reply to Old Navy)
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RE: Core Work: Overhead Dumb Bell Squat - 12/29/2007 2:07:13 PM
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Old Navy
Posts: 2877
Joined: 1/7/2005
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The importance of core work has to do with strengthening your trunk and the body's support system, back, abs, pelvic area. When doing exericses, form, posture, timing, breathing and pace all play an important role. It's not how much you lift, it's how you lift that's important. Overhead Dumb Bell Squats teaches your body to lift with good form, balance and timing. That's why you only use a 15 pound and 30 pound dumb bell.
_____________________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge
(in reply to PimpWivGunZ)
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RE: Core Work: Overhead Dumb Bell Squat - 12/29/2007 2:16:03 PM
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brihead301
Posts: 3131
Joined: 6/7/2007
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You're right about this exercise being a great core builder, but I disagree with the planks statement. Planks are excellent exercises for the muscles of the midsection. Try putting 2 - 45 lb. plates on your back, and holding a plank for 60 seconds.
I just recently made a post about overhead reverse lunges where you hold a loaded barbell over your head while doing reverse lunges. That's a good one too.
(in reply to Old Navy)
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RE: Core Work: Overhead Dumb Bell Squat - 12/29/2007 2:37:26 PM
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brihead301
Posts: 3131
Joined: 6/7/2007
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Oh I thought that was you who said that. Overhead exercises are great though. I've been working a lot more of them into my training lately.
(in reply to Old Navy)
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