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By Nick Nilsson

If you want to build REAL core strength..and I mean BRUTE core strength that will support massive weights, forget the Bosu ball and forget crunches...you need to do exercises like the One Shoulder Barbell Squat that I'm going to tell you about today.

It's another entry into my long list of exercises that work the abs while not looking at all like an ab exercise and working BETTER than most ab exercises.

This one is basically a squat...so how does it work the abs? Very well, thanks!

Seriously, though, this exercise is EXTREMELY effective at targeting the stabilizing and core strength aspects of the abs. You'll be doing a barbell squat but instead of supporting the bar across your back in a "normal" fashion, you will instead be resting it on one shoulder, standing perpendicular to the bar.

It's going to primarily hit one side of the abdominal wall and hit it in conjunction with a squatting movement, which means this is a VERY functional exercise. More so than most abdominal exercises, in fact!

Start facing sideways in the rack. The safety rails are set at a moderate position (not a full depth squat). You'll be starting off from the bottom of the movement with the bar resting on the rails and, for best results, you don't want to be starting at the total bottom of a full squat - it's low, but not too low.

I would recommend using a bar pad for cushioning or a rolled-up towel, otherwise the bar really digs into your trap as you're doing the exercise. Use a lighter weight than you think you'll need the first time you do this (trust me). I used 225 lbs on the bar here and can regular squat double that and it was challenging.

Your shoulder is set as dead-center on the bar as you can manage (you'll be able to feel the balance point on the first rep and adjust from there).

You want to have your hands out in front of you and locked onto the bar to help control it. You can use upwards or downwards pressure to adjust the balance as you stand up.

Come all the way up to the standing position.

It's a very straightforward exercise that will have a HUGE impact on not only your entire abdominal area but your entire BODY as well. Supporting the weight in this off-center fashion challenges not only the abs but the shoulder girdle and legs as well.

It's truly a total-body ab exercise!

When you've done one side, you can either turn around and go immediately to working the other side or take a rest in between - whichever way you prefer. If you go directly from one side to the other, on your next set, start with the different side so you give it balanced workload.

As I mentioned above, the first time you do the exercise, start fairly light to get an idea for how it works. I like to set the bar down on the rails in between reps to reset the core and legs and make everything is properly aligned before doing another rep. With the resistance off-center on your body this is helpful in preventing injury because of compromised body position.

I'll tell you this much...the first time you do this one, your entire core will be sore for several days after. You'll feel that pleasant tightness that tells you that you accomplished something with your core training!

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Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 20 years. Nick is the author of a number of bodybuilding books including "Gluteus to the Maximus - Build a Bigger Butt NOW!", "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.

Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at http://hop.clickbank.net/?xxxxx/betteru!