Workout Wednesday – Ouch, That Hurts!

by DavalosMcCormack on July 15, 2009

I am always looking for new and creative ways of hurting myself. Not in a big way you understand, but in ways that make me feel I have really pushed a particular group of muscles.

So, when I came across this exercise I thought ‘Eureka, I’ve hit the motherlode.”

And what’s particularly cool is that it isn’t that hard to do. You  just have to focus on your form and it really works your core muscles, building them up faster than anything else you might do.

What is this miracle exercise? It’s the barbell curl squat. Sounds painful already doesn’t it?

So, here’s how it works. You get a couple of free weights or a barbell, nothing too heavy to start with because you want to concentrate on the form at first.

So, position yourself as if you were going to do some bicep curls, with your arms by your side, your legs planted shoulder width apart and your knees slightly bent. Then, raise the weights to the upper part of the barbell curl position and hold them there.

Now, here’s where it gets interesting. Holding the weights in the upper curl position, slowly squat. What happens is that holding the weights in front of you forces your abs to work hard to hold your body in a stable position. As you slowly squat all your core muscles have to work overtime to keep everything together.

Do this slowly so you really force the muscles to become engaged and control your movement. Don’t rush it. Pause at the end of the squat, and slowly rise.  Do this about ten times or as many as you can to begin with. Take a breather, do another set.

Once you have the form down you can increase the weight, but don’t worry too much about that. The key is not the extra weight but the way you are holding it in front of your body.

Don’t be surprised if you get tired pretty quickly, this is working several different muscle groups at the same time, but its really working your core muscles.

And when you wake up the next morning and start to move and go “ooh… oh.. ahhh” you’ll know you did it right.

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