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Fit&Well published a personal trainer’s three-move standing dumbbell routine for working the core: farmer’s carries, dumbbell woodchops and overhead marches. The trainer says the exercises can suit older clients who cannot easily get down to the floor, but the supplied report provides no evidence that they strengthen the core more than crunches or planks.
Fit&Well has published three standing dumbbell exercises recommended by a personal trainer who works with clients over 60: farmer’s carries, dumbbell woodchops and overhead marches. The trainer says the moves offer a way to train the core without getting down to the floor, but the report does not establish that they strengthen it more than crunches or planks.
The trainer said some clients over 60 are unable to get down to the floor, making traditional floor exercises such as crunches, sit-ups and planks impractical for them. The routine instead uses movements performed standing up. The trainer says these can challenge younger and older clients alike, though the report does not include research comparing their effectiveness with floor-based exercises.
The first exercise is a farmer’s carry: hold a dumbbell in each hand, stand tall and walk for 10 to 15 seconds, then turn and walk back for the same amount of time. The trainer advises keeping the chest up and spine extended, and avoiding leaning to either side. The suggested duration is 20 to 30 seconds per set.
For dumbbell woodchops, the instructions call for 10 to 12 repetitions per side. Start with the weight at one side while hinging at the hips, then drive the hips forward and move the dumbbell toward the opposite shoulder under control. The third move, an overhead march, involves holding dumbbells overhead and alternating knee lifts, aiming for 10 to 12 repetitions per side. The trainer advises using lighter weights or practicing without weights if the lower back arches excessively.
A Floor-Free Core Routine
The suggested routine addresses a practical barrier to exercise: some people may find it difficult to get onto or up from the floor. Standing alternatives can give those clients another way to work on strength and movement, subject to their abilities and safe technique. The trainer also says the exercises may help with balance, posture and everyday activities; those are the trainer’s stated benefits, not outcomes independently demonstrated in the supplied report.
The headline’s comparison with crunches and planks needs qualification. The source describes the trainer’s preference and workout, but provides no study, measurements or head-to-head test showing that these moves strengthen the core more. Readers should treat the exercises as alternatives, not as proven superior replacements.
The advice is relevant beyond older adults, since the trainer says the routine is also given to younger clients. Still, equipment, balance, mobility and individual health affect whether a move is suitable. The report recommends beginners seek guidance from a certified personal trainer, and readers with health concerns should consult an appropriate professional before starting or changing an exercise routine.
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How the Trainer Structures It
The workout calls for a pair of moderately heavy dumbbells, with the trainer defining a suitable weight as one that allows all repetitions in a set without a rest but leaves the person fatigued by the end. That guidance is subjective; the article does not specify a weight or provide a way to assess a suitable load for every reader.
The trainer recommends starting with one set of each exercise and progressing to as many as three sets as strength improves. The suggested frequency is at least three times a week. These are the trainer’s programming recommendations, not a schedule shown in the supplied material to work for everyone. The source also stresses controlled movement: in woodchops, avoid letting momentum take over; during overhead marches, do not rush or let the lower back arch excessively.
No Head-to-Head Results Provided
The supplied report does not identify a study testing these three exercises against crunches or planks. It gives no comparative measurements of core strength, balance or other outcomes, so the claim that the moves strengthen the core “more” remains a trainer’s assessment rather than a verified finding. The report also does not give a publication date, specific dumbbell weights, or individual modifications for people with different mobility or health needs.
It is also unclear how quickly someone might progress or what results to expect. The recommendation to do the workout at least three times a week is general trainer guidance, not a personalized prescription. People who experience pain, have a relevant health condition or are uncertain about technique may need individualized advice before attempting the moves.
Start Light and Build Carefully
The routine’s suggested progression is to begin with one set of each move, then increase gradually to three as strength improves. Use a load that permits controlled repetitions; for overhead marches, the trainer specifically advises reducing the weight or removing it if the lower back arches. Beginners are advised to work with a certified personal trainer to learn the movements.
The source does not announce a follow-up study or further testing. Readers considering the workout should treat it as one trainer’s program, adapt it to their capacity and seek qualified guidance where needed, rather than relying on the headline as proof of superiority over traditional exercises.
Key Questions
Which three dumbbell exercises does the trainer recommend?
The routine includes farmer’s carries, dumbbell woodchops and overhead marches. All are performed standing.
Does the report prove these moves work better than crunches or planks?
No. The supplied report presents a trainer’s recommendation but includes no head-to-head study or comparative results establishing that the exercises are more effective.
How often does the trainer recommend doing the workout?
The trainer suggests doing it at least three times a week, beginning with one set of each exercise and building toward three sets. This is general advice, not an individualized plan.
What should someone do if overhead marches cause their back to arch?
The trainer recommends using lighter dumbbells or practicing without weights, while keeping the movement controlled. Anyone with pain or health concerns should seek professional guidance.
Source: rss
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