Hardest Core Stability Exercise Ever (T-O-U-G-H!!)
Build a ripped core and athletic muscle from head to toe here…
The hardest cores are built from the hardest core exercises, and in this case we’re focusing on building your core stability. Many people overlook the fact that the core muscles involve much more than just the abs. In fact, all of the muscles that connect to the torso (which include your hips and shoulder girdle) are integral to completing the core picture and maximizing the strength of the abs.
In this video, I show you one of the hardest core stability exercises ever and a modification that you can do to make it easier if you aren’t quite ready for the challenge. By presenting you with an anti rotational stabilization exercise, I can show you just how hard the core muscles can work without even having much movement in them.
The hover renegade row is something you can do with a pair of kettlebells and a bench. The setup for the abs and core exercise is pretty straight forward. Place your feet up on a bench behind you and grab hold of a pair of kettlebells that are on the floor out in front of you. Your shoulders should be directly over the kettlebells for maximum stability of the shoulder girdle and balance. You may want to spread your feet out a bit to increase your base of support and improve your balance during the exercise.
Begin by tightening your core and trying to lift one of the kettlebells off the floor without letting your trunk rotate to the side you are lifting. You actually don’t want to let the torso rotate at all if you want to really work the anti-rotational core exercise component of the movement. The weight I’m using here is 40 pounds per hand which makes this very difficult to lift but doable. Try and select a weight that is similarly challenging for you.
You want to be sure that you move slowly so you can safely grab hold of the kettlebell each time. If you lack the core strength or stability to do this movement properly, regress a bit and start by just lifting your hands off the bells instead of picking them up. This three point plank position will be very challenging if this is the first time you have done it.
Build up your core and abs strength gradually until you are ready to lift the kettlebells without rotating your torso. See if you can complete at least 10 to each side and then slowly increase the weight you are using to keep the core stability challenge difficult and results producing.
If you want to look like an athlete you have to train like an athlete. Every athlete knows that the core is worked in many ways that don’t initially seem obvious. Anti-rotation, stability, and overcoming inertia to be able to generate strength from a mechanical disadvantage (as seen here in this exercise) are all key components of killer core strength and power. Start training like an athlete at with the athlean-x Training System.
Get a six pack fast and build hard core stability and exercises into your abs and core workouts by subscribing to our channel here on youtube at and getting all of our videos each week.
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#Hardest #Core #Stability #Exercise #TOUGH
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Interesting move
Looks dangerous can’t lie
Is this safe? It hurts my spine and makes it crack, but i don’t know if it’s weakness. Because I could progress
Jeff is proving to me every time with every video that doing doing exercises in the right healthy way will make you gain much moooooore than doing them a lot but in a wrong way
I would love a video on #fitness and routine work outs for a boxer…. any tweaks you could come up with work be amazing
i do this in a push up position combining it with push ups, is it not good?
This is great! I tried it with 23.3 pound (10.6 kg) dumbbells and was able to do six each but I had already done 3 sets of 10 with my feet on the ground, so maybe I could have done more starting out fresh. Is it harder with kettlebells than with dumbbells? My dumbbells are the old-fashioned kind that you screw additional plates onto for more weight.
Also, I noticed you have more rotation in your upper body than I do, am I supposed to be rotating/moving that upper body, or just the arm?
уууууеееееееее
WOW!!!!!!!!!!!!!!!!!!!!!!!!!
am i the only one whose palms hurt like hell and get close to injury from renegade rows or am i doing it wrong, explain some one thanks
https://www.youtube.com/watch?v=svfdVdb_pxU more KB
Can you switch it up the renegade row with two different weighted kettle bells?
The next level is to take your feet to a wall and try renegade rows with feet press on wall.
Hey Can I do this with two lighter dumbbells? Thanks for your time…
5k like
Congratulations Jeff. You make it look really easy. I tried it this morning, it’s hard, lol. Thanks for all your tips. You have changed the way I workout.
AKA "wrist breaker"
I must be, no I am sure I am doing something wrong when I try basic kettlebell push-ups . The kettle bell, the best way to describe it, wobbles and collapses to either side. How is this prevented?
If it is just core stability and girdle strength u need, you shud do it with square dumbbell, avoid getting injured if kettle bell falls
best fitness channel EVER!
Jeff can you do a video on workingout stablizing muscles?
I tried these today. Entire body workout, too! I used dumbbells tho because my gym doesn’t have kb’s.
Tried this this morning at the gym and with success. Very challenging. Definitely felt immediate tightness in the abdominal area. While the base arm stability is a concern when doing this exercise, I don't believe a person who is performing at this level would suffer a broken wrist from a 10 inch fall from a loss of base stability. Thanks Jeff! You are always bringing new challenges to the table.
Is the hook grip on purpose?
u r just awesome
Wow, as a competitive swimmer that seems like the perfect exercise for me. Thanks bro! Keep up the great content!
Ones again you help me so much.
As much as I understand that it's a truly tough excercise, let's say you lose your grip on the kettlebell that's on the ground, or you can't take the weight that's being put on that wrist, you're going to annihilate said wrist and possibly break your arm.
I tried this today and recorded it. I used two 10kg kb's and after 30 seconds of solid struggle I managed to get one rep on each! Next time it'll be 3 on each!
Thanks for great videos, Jeff!
Full body Kettlebell Workout.
I have slowly been building up for this, and I finally accomplished this feat! it took awhile! I have also been building up for the front levers! I can pull them up but I can't hold it for more than a second or two
feet on 2 swissballs will be harder.
hey can u show some beginner level exercises for legs sir????
That could hurt if you topple one a them bitches.
Can you use Dumbbells instead of kiddle bells
talk about tight hip flexors in detail please
i try it and it was great ,you can modified to make it hard by lifting your oposit leg when you lift the dumbrl ,its very tough !!!!!!!
Going to try this tomorrow next workout Thanks
I think the best core exercises are always standing, in this case I don't know, but suitcase hold, carries in a different way are enough I think so
Can I use dumbbells?
really really hard.
RIP WRIST WHEN U FALL
Great exercise. Love rows and always want to incorporate abs
You're inspiring! Thanks so much for all your insights!
Imagine doing that without your legs on a bench!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
think I'll try these Monday, but I'm going to have to use Dumbbells, Dont have any kettle bells..
Didn't have kettlebells so I used two 35lb dumbbells and it was pretty easy, thanks Jeff
Well, I gave it a try. Goodbye, ego! LOL Personally, I'd start getting the movement down by not using kettle bells or even hex dumbbells, but simply going into a pushup position. You can do both the row and the hand raise until you've got the movement down…and then progress to the weighted version.
You're an ace, Jeff, one of my two go-to Internet fitness guys. (The other? B.J. Gaddour of Men's Health.)
hey jeff, i saw this yesterday and thought id give it a try today… not exactly what i would call a hard exercise! did it first attempt 💪