Join Our Newsletter!
Subscribe now and we'll send you a great abs e-book for FREE!

Free Abdominal Workout Secrets E-Book!



About Amazing Abdominals
Amazing Abs Blog

Abdominal Exercises
Double Cable Rotations For Superior Abs
Prone Swiss Ball Rolls For Developing Strong Core Muscles
5 Sandbag Exercises For Rock Hard Abs
Trunk Twists With A Twist - Tighten Your Love Handles Now!
Bench Press Leg Raise Crunches For Lower Abs
Crunch Pulldowns For a Great Six-Pack
Two Exercises With a Twist For Rock-Hard Obliques and Explosive Core Power
Seated Les Raises - A New Approach To An Old Favorite
2 Dumbbell Swings For a "Steel Corset" Core
The Best Ab Exercise You Never Heard Of

Ab & Core Workouts
The New Method For Six Pack Abs
Build 3-Dimensional Abs In 2010
The Effectiveness Of Sand Bag Training For Abdominals
How To Get 6 Pack Abs & Lose Stomach Fat
Workout Complexes For Hardness & Conditioning
Old School Workouts To Develop Granite Hard Abdominals
The 3 Best Abdominal Exercises that Are Not Abdominal Exercises!
2 Challenging Exercises For Powerful Rock Hard Abs
How To Get Six Pack Abs Using Neglected Cable Exercises
Attack Your Abs With These Underground Power Moves
Killer Abs At Home In 12 Minutes

Recent Ab Training Articles
3 Unique Abdominal Exercises That Work Like Magic
Lose Ab Fat With 3 Non-Traditional Ab Exercises
The Top 55 Foods For Rock Hard Six Pack Abs
The Rise of SandBag Training
Develop Your Abs Through Heavy Strength Training
Cover Model Abs In One Workout Per Week
The Ultimate Secrets to a Flat Stomach and Six Pack Abs
Can You Really Lose More By Exercising Less?
Three Unusual Secrets For Awesome Abs
Super Sexy Swimsuit Six-Pack In 12 Weeks
The Best Exercises For Your Lower Abs Revealed
Bulletproof Your Abs And Injury Proof Your Back
The Truth And Secrets Of Getting Ripped Abs
Abdominal Fat Dangers
Abs Without Effort
Article Archives

Sports Training &
Punch Proof Abdominals: How To Get Abs Like A Pro Boxer
The 7 Sins Of Baseball Specific Core Training
The 2 Major Keys To Golf Conditioning Success
Core Training For Martial Arts: Abs Like Bruce Lee!

E-book Reviews
Firm & Flatten Your Abs
Brink's Bodybuilding Revealed
Gourmet Nutrition
Burn the Fat Feed the Muscle

Book Reviews
The Abs Diet

Website Reviews
The Facts About Fitness

Product Reviews
6 Second Abs
6 Popular Ab Machines Put To The Test

Turbulence Training Interview
Abdominal Training Secrets

Healthy Recipes
Seared Turkey and Squash with Saffron & Apple
Quinoa Ostrich Chili
Salmon Citrus
Spinach Souffle
Stir Fry Veggie
Easy Tuna Recipes For Bodybuilders & Dieters

Ask the Ab Guru
Prone Swiss Ball Rolls For Developing Strong Core Muscles
Expansion Sit-Backs For Amazing Abs
Powerful Exercises For A Strong Core
Should You Train Abs To Failure?
The Core In Four Abdominal Workout
Correcting Bad Posture With Ab Training
The Truth About Ab Machines
Core Training: Legit or Just The Latest Fad?

Ask the Fat Loss Guru
Concurrent Muscle Gain & Fat Loss: Is It Possible?
The Amazing Abdominals Mistake
Foods That Burn Body Fat
How to lose loose skin after weight loss
Does eating at night make you fat?

Dumbell Whip-Arounds For Explosive Core Power
By Nick Nilsson

So who DOESN'T want a stronger, more explosive core. Show of hands...

I've got a GREAT exercise for you for developing explosive rotational power in the core area. This is EXACTLY what you need for hitting a golf ball further, throwing faster and hitting harder - without rotational power, all you've got is the power in your limbs and that's NOTHING compared to the overall power you can generate with your core.

I call this exercise the "Dumbell Whip Around" because that's basically what you're going to do!

This is a challenging core rotational exercise - you're going to be swinging the dumbell around ALMOST like you're swinging a discus to throw.


Learn Unique Exercises - Shatter Strength Plateaus - Develop ROCK SOLID Six Pack Abs

                        Imagine having powerful abs like THESE!

Discover all the secret workout and training techniques that will develop a powerful core and a super strong six pack.

For information on Nick Nilsson's cd special, please visit:

The key is this...

You're going to use a lot of power and momentum on one side to get the weight moving but, instead of using muscle action on that same side to stop/slow the movement, you'll use the core muscles on your OTHER side to "catch it," then stop it, then whip the dumbell back around to the original start position for another go.

Sounds confusing, but you'll see what I mean. Basically, the reason this works so well for building explosive core power is that because the muscles that start the explosive movement don't have to work to SLOW the explosive movement, it teaches them to explode that much more effectively. There's no deceleration hesitation in the core and you can sling the dumbell around at MACH speed.

PLEASE NOTE: With this one, be VERY sure you don't go too heavy to start with - this is a rotational exercise and if you haven't done much rotational work, you could strain yourself. We don't want that! So start light and work your way up as you feel comfortable! But once you're ready, don't be afraid to use some weight!

For this exercise, you'll need one dumbell. Pick it up in your right hand and hold it at your side. Your feet should be set apart a bit - you're going to be generating force through your legs up into the core - and they need to be apart for stability.

Swing the dumbell back and around behind your body like you're winding up. Keep your knees bent and midsection tight!

Now whip that dumbell around as explosively and as fast as you can! It's almost like throwing a discus (rotational and explosive movement) like you were trying to sling the dumbell as far away from you as possible. Hold on TIGHT, though, as not everybody has concrete walls in their gym like I do...

Now here's the trick - as you whip the dumbell around, "catch" the dumbell in your other hand and use your OTHER arm/side abs to slow the momentum.

The slowing of momentum should take the dumbell all the way around behind you in the other direction.

Now using BOTH hands, whip that dumbell back around the OTHER way to where you started from. Use a powerful push from the left hand and a powerful pull from the right hand (they'll work together on this whip around back to the start position).

Here's the key - the turnaround point. Don't hesitate AT ALL at the change of direction. When you stop the rotation one way IMMEDIATELY and explosively whip that dumbell back around. We're trying to put rotational torque on the core muscles (safely, of course) and that change of direction and momentum is the most important point.

So do your reps on one side (about 4 to 6 reps - explosive movements shouldn't be done for more than that or you start hitting the wrong fiber types and losing explosiveness), then switch hands and repeat on the other side...same movement, direction reversed.

Perform the same number of reps on this side as you did on the first side. I like to stick to just 2 or 3 sets of this one. Any more than that and your core will get too fatigued and it won't be "quality" work anymore, which is critical for an explosive rotational core exercise.

I HIGHLY recommend checking out the video for this exercise to see exactly how the whip-around is performed. It'll give you an idea of the power and speed you should be using when you do the exercise.

Dumbbell WhipArounds Video Deminstration

If you're interested in more unique ab exercises just like this, I have a bunch more on my Powerful Training Secrets site in the free sample area.

If you think this exercise was good... and if you are tired of crunches, sit ups and leg raises, then wait until you see The Best Abdominal Exercises You've Never Heard Of!

Learn the secret to not only getting a flatter stomach, but also achieving mind-blowing, steel-girder core strength, while NEVER getting bored with your workouts again! Click the link below to get all the details

About Nick Nilsson

2 Dumbbell Swiss ball TwistsNick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Nick is the author of a number of bodybuilding eBooks including “Metabolic Surge – Rapid Fat Loss,” “The Best Exercises You’ve Never Heard Of,” “Gluteus to the Maximus - Build a Bigger Butt NOW!” and “The Best Abdominal Exercises You’ve Never Heard Of” all available at:

Click Here To Visit Nick Nilsson's Website And
See Even More UNIQUE Killer Ab Exercises

Fat Loss Transformation Program

Looking for something ab specific? Type it here.

Amazing Abdominals 2006 - 2011
PO Box 5097, Hoboken, NJ, 07030, USA
Abdominal Exercise Videos | Abdominal Workouts | Abdominal Exercises | Core Training | Fat Loss
Lose Belly Fat Fast | Swiss Ball Pikes | Sandbag Workouts | Gain Muscle & Lose Fat | Boxer's Ab Workout
Bodybuilding Revealed Review | Firm & Flatten Your Abs Review
HomePrivacy PolicyTerms of useDisclaimerLinks
Amazing Abdominals Blog