Dumbell Whip-Arounds For Explosive
By Nick Nilsson
So who DOESN'T want a stronger, more explosive core. Show of
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.
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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
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
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
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About Nick Nilsson
Nick 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:
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