Exercise of the Week
Single DB Overhead Squats
by the Editors
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!

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