Core strength and stability are incredibly important for people interested in lifting very heavy weights and improving athletic performance...

These components are also for those who want to prevent back pain and injury. The DEEP muscles of the core (the obliques and the transverse abdominus) are critical for this purpose.

And ordinary crunches and sit-ups are NOT going to work these muscles.

One of the primary functions of those deep core muscles is what's known as anti-rotation...which means PREVENTING rotation of your torso. I know when many people think of the obliques, they think of rotational exercises like trunk twists, etc.

Anti-rotation is a MUCH more powerful concept for targeting these deep core muscles, though. Not only can you use a LOT more resistance, it's also much safer for the spine...and yes, the strength you develop WILL carry over to rotational movements.

As well, the beauty of this exercise goes even a step further than standard anti-rotational core exercises in that is also works the muscles of the lower back with the deadlift. Put together, this is an INCREDIBLY powerful and complete core strengthening movement.

To perform this one, you'll just need a barbell, some plates and something solid to brace one end of the bar on.

Load your plates onto just one end, brace the other end against that solid object (e.g. a wall, a machine, a plate tree, etc.) then get into the bottom position of a deadlift at the end of the with your body parallel to the bar.

Set your right foot right up against the plates and grip the bar on the end with your right hand.

Now, because you're gripping on the fat end of the bar, you're also going to be challenging your grip strength here, in addition to your core. Make sure your lower back is tight and arched. I also recommend holding your breath briefly as you come up off the floor in order to better maintain core stability.

Stand up.

Because the load is being supported by just one arm, there is MASSIVE cross-tension being placed through the deep muscles of the core in order to prevent rotation of the spine. Your goal is here is to keep your shoulders LEVEL as you come to the top.

You'll also notice in the picture that my body has shifted over towards the side as I come up. This is a natural movement due to the arced path of the bar as you lift one end.

When using heavier weights like this, in order to keep your grip strength fresher, you can alternate reps on each side, or you can do these rest-pause style, where you take a short break in between reps to refresh your grip.

When you're using lighter weight (something that doesn't limit your ability to grip the end of the bar), you can do all your reps directly in a row like a normal set.

Give this one a try next you work your abs/core. The loads aren't so heavy that you need to work it as a deadlift...it's absolutely fine to work it as a core exercise.

I recommend starting with a fairly light weight the first you do this one, especially if you're done any heavy anti-rotational, one-sided lifting like this before. Your obliques and transversus WILL be challenged by this one.

As you get stronger with it, I normally work up to doing two sets with the heavier weights (3 to 5 reps on each side), then one back-off set with lighter weight for higher reps (e.g. 10 to 12 on each side).

This exercise is going to develop incredible core strength in you...you'll get a stronger core, better anti-rotational and rotational strength and power and you'll help prevent back pain by strengtheing literally EVERYTHING in your core all at once.

Check out the full video of this exercise on my YouTube Channel here.

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