Bar and Weight Plate Core Exercises
Bar and Weight Plate Core Exercises
If you want to build a strong and functional core, read our guide to these core focused bar and weight plate exercises.
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Barbell Climb
• Hold a vertical Barbell with your hands at shoulder height, with the end of the bar on the ground.
• With your feet wide, walk your hands down the bar until your body is almost parallel with the floor.
• Walk your hands back up the bar.
TOP TIP: This is an advanced exercise – have a partner hold the bar in place while you learn the movement.
Dead Bug
• Lie on your back and hold a weight plate with two hands.
• Extend your arms over your chest.
• Hover both legs and pull one in towards your chest. Send it back out and repeat with the other leg. Don’t let either leg touch the floor.
VARIATION: You can either move both legs together or one at a time.
Farmer’s Walk Handle Side Bend
• Hold a loaded farmer’s walk handle in one hand, palm facing towards you.
• Push your hips to one side and bend your torso the other way, trying to lower the handle to the floor.
WHY IT WORKS: The lateral spinal flexion targets your obliques and strengthens your spine.
Fulcrum Deadlift
• Stand in the middle of a barbell, with a plate on one side.
• Hinge to grip the bar, and raise it off the floor.
• Lower the bar and repeat.
WHY IT WORKS: This advanced deadlift variation causes your core to work very hard to stabilise.
Landmine Ab Rollout
• Kneel in front of a barbell that is loaded into a landmine attachment.
• Keeping your back and arms straight, roll the bar away.
• Contract your abs as you roll it back towards you.
TOP TIP: This exercise targets one side of your body more than the other, so make sure to repeat on the other side.
Landmine Anti Rotation
• Hold the top of a Landmine with both hands, arms extended straight in front.
• Move the bar towards one hip. Return to the middle and repeat on the other side.
TOP TIP: Keep your arms as straight as possible and resist the urge to rotate your torso.
From: Build a Solid Core with Anti-Rotational and Rotational Exercises
Landmine Half Kneeling Trunk Rotation
• In a half kneeling position, hold the bar with both hands, arms straight, out in front of you.
• Lower the bar to one side, then to the other.
• Contract your abs as you roll it back towards you.
WHY IT WORKS: Unlike a standing landmine anti rotation exercise, this variation prevents you from using your legs to power the bar.
Lunge and Twist
• Hold a bumper plate in both hands, in front of your chest.
• Step one knee forwards and drop into a lunge.
• Twist your torso to the opposite side, before returning it to the centre and repeating with the other leg.
GET GOOD FORM: Keep your arms extended and the plate at shoulder height.
Lying Leg Hold
• Lie on your back, arms by your side. with a light weight plate on your lower legs.
• Raise both legs off the floor and hold.
VARIATION: You can perform this with any type of free weight, such as med balls, kettlebells, or dumbbells.
Russian Twist
• Sit longways on a weight bench, holding a weight plate with both hands.
• Bend your knees and hover your feet off the ground, leaning back slightly.
• Move the plate from side to side, trying to keep your legs straight.
REGRESSION: To make this exercise easier, perform it sitting on the floor instead of a bench.
Squat With Rotation
• Stand up straight, holding a weight plate close to your chest.
• Squat down, then twist your upper body to the right, and then all the way to the left.
• Stand back up to complete one rep.
MULTIPLE MUSCLES: You will feel this exercise in your abs, obliques, lower back, and glutes.
Suitcase Carry
• Load a single farmer’s walk handle with plates and hold in one hand.
• Keeping your back straight and your shoulders level, walk forwards.
TOP TIP: Using a farmer’s walk handle is best for this exercise, but you could also use a 4ft barbell.
Suitcase Deadlift
• Place a loaded barbell outside one foot.
• Drive your hips back, hinging to grab the barbell in one hand.
• Brace your core and lift the bar up, keeping it close to your body.
GET GOOD FORM: Squeeze your shoulder blades to prevent your back from rotating.
Swiss Bar Ab Roll Out
• Kneel, holding a loaded Swiss Bar with your hands shoulder width apart.
• Roll the bar forward before returning to your starting position.
GET GOOD FORM: The most important thing is to keep your posture. If you fall to the floor you have rolled too far.
Three Point Crunch
• Sit on the floor, knees bent and feet raised.
• Hold a weight plate between your hands, at your chest.
• Point the plate to the left and extend your arms.
• Retract your arms, point the plate between your knees and extend your arms.
• Repeat on the right side.
REGRESSION: You can make this exercise easier by resting your heels on the ground.
Toe Tap
• Lie on your back holding a bumper plate above your shoulders, keeping arms straight.
• Raise your shoulders and legs, touching the top of the plate with your toes.
• Lower one foot to the floor, bending your knee. Raise it back up and repeat on the other side.
WHY IT WORKS: Your core has to work hard to stabilise through the exercise.
Vertical Plate Press
• Lie on the floor, knees raised in a table top position.
• Hold a weight plate directly above your chest.
• Lift your torso up and extend your arms. Keep your legs steady.
FUNCTIONAL FITNESS: Building core strength will help you keep your balance when walking or hiking.
From: Ultimate Hiking Workout: 10 Best Training Exercises For Hiking
Weighted Dish
• Lie on your back, legs straight out and feet together.
• Hold a Weight Plate above your chest and raise it behind your head, keeping your arms straight.
• Lift your feet off the floor.
PROGRESSION: You can make this exercise even harder by having a weight plate on your legs as well.
Weighted V-Sit
• Lay on the floor, arms over your head, holding a weight plate.
• Lift your arms and legs at the same time, sitting up into a V position, keeping your legs straight.
• Reach the plate to meet your toes and then lie back down.
TOP TIP: You can make this exercise easier by using a weight plate with handles.
Woodchopper
• Hold a weight plate in both hands, positioned over your left shoulder.
• Bend slightly at the knees and swing your arms down, so the plate ends up next to your right hip.
• Stand up, swinging the plate back to your shoulder.
• Repeat for multiple reps before switching sides.
GET GOOD FORM: Keep your core tight throughout the exercise.
Z Press
• Sit on the floor, legs out in front of you.
• Dig your heels into the ground and hold a barbell at ear height.
• Engage your lats and push the weight overhead, locking your elbows.
WHY IT WORKS: The seated position means you can’t use your legs to increase power, relying more on your core strength.
Zercher Hold
• Place a barbell between your forearms and biceps.
• Brace your core, squeeze your glutes, and pull your shoulders away from your ears.
• Hold for 20 – 30 seconds.
FUNCTIONAL FITNESS: This will help train your core for carrying heavy loads in front of you.
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