Hopefully, you’ve had a chance since last week to try out the McGill Big 3—a core-strengthening staple designed to help you build a resilient midsection. These exercises are excellent at teaching your body how to coordinate the obliques, lower back, glutes, lats, and even hip flexors into one strong, stable unit.
Once you’ve established consistency with the McGill Big 3, it’s time to apply that coordination to real-life scenarios. Everyday tasks like carrying groceries, loading suitcases, or lifting kids in and out of car seats all demand core control under load.
We still recommend doing the McGill Big 3 1–2 times per week—often as part of a warm-up—but if you’re ready to take things further, try these 4 externally loaded, functional core exercises that mimic how your core is used in day-to-day life.
👉 Before and during each movement, brace your core and consciously engage your obliques. Not sure how to engage them? Skip to the last minute of the video for a quick cue, then come back to the beginning to follow along with the demonstrations.
1. Alternating Single Arm Plank Drag
Prerequisite: You should be able to hold a forearm plank for 60 seconds with good form.
| -Get into your preferred plank position (forearms or hands). |
| -Widen your stance for better stability. |
| -Place a 10–15 lb dumbbell just outside one shoulder.⚫ |
| -Using the opposite hand, drag the dumbbell across your body—keeping hips square throughout. |
Perform 10–16 reps (or 30 seconds), stopping if form breaks.
2. Farmer’s Carry (Marching Version)
| -Grab a dumbbell or kettlebell and hold it on one side. Choose a weight that challenges you—but doesn’t cause pain. Most people do well starting with 15–20 lbs. |
| -Keep shoulders and hips level as you brace your core and engage your obliques. |
| -Slowly march in place for 20 reps or 30 seconds. |
| -Switch sides and repeat |
3. Around the World (Tall Kneeling)
Great for combining shoulder mobility with core control. Prerequisite: You should be able to pass the broomstick test before attempting the overhead version of this drill.
| -Kneel tall, glutes squeezed, toes dug into the floor. |
| -Hold a 10–15 lb dumbbell in front of your chest. |
| -Brace and engage your obliques, then circle the dumbbell around your head in a full rotation—one clockwise, one counterclockwise. |
| -Continue alternating for 30 seconds. |
Tip: Load should feel challenging to your core but pain-free for your shoulders.
4. Farmer’s Carry + Karaoke Step
A fun (and sneaky hard) variation that layers in hip stability and coordination.
| -Set up like a traditional Farmer’s Carry: tall spine, weight on one side, core braced. |
| -Step up and across your body with the leg on the same side as the dumbbell. |
| -Then uncross your legs with a regular step and repeat (like a controlled karaoke drill). |
| -Travel the length of your space, then switch dumbbell sides and return performing for a total of 30 sec |
💥 Ready to Apply This to Your Life?
Core stability doesn’t end on the mat—it shows up in the way you move through your day. These four progressions help build real-life strength that protects your spine and powers everyday movement.
If you’re already training with us, ask your coach how to best integrate these movements into your current program. We’ll help you scale them to match your strength and stability.
Thinking about getting started? Book your assessment with our team today. We’ll help you identify where you are, what your body needs, and how to build a smarter, safer, and stronger core—one step at a time.
👉 [Click here to book your assessment] or talk to us at the front desk—we’d love to help.