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Fit&Well published a personal trainer’s three-move standing dumbbell routine for core training: farmer’s carries, woodchops and overhead marches. The trainer says the exercises can challenge the core without floor work, but the report provides no direct evidence that they strengthen it more than crunches or planks.
Fit&Well has published a three-exercise standing dumbbell routine from a personal trainer who works with clients over 60, recommending farmer’s carries, dumbbell woodchops and overhead marches as ways to train the core without getting down on the floor. The headline says the moves strengthen the core more than crunches or planks, but the report does not provide comparative research or measurements to substantiate that ranking.
The trainer says some of their clients over 60 cannot comfortably get down to the floor, making conventional movements such as crunches, sit-ups and planks impractical for those clients. The trainer’s proposed alternative is to work upright with dumbbells, and says the routine is also given to younger clients. The report presents this as the trainer’s programming choice, not as a finding from a clinical trial.
The first exercise is the farmer’s carry: hold a dumbbell in each hand, stand tall and walk for 10 to 15 seconds, then turn and walk back for another 10 to 15 seconds. The trainer recommends one to three sets, keeping the chest up and spine extended while avoiding a sideways lean.
For the dumbbell woodchop, the instructions call for 10 to 12 repetitions per side, for one to three sets. Start with the weight near one side, hinge at the hips, then drive the hips forward as the dumbbell moves toward the opposite shoulder. The trainer advises controlling the movement rather than relying on momentum. The third exercise, the overhead march, involves holding dumbbells overhead and alternating knee lifts, aiming for 10 to 12 repetitions per side. The trainer says to reduce the weight or practise without weights if the lower back arches excessively.
Standing Options for Core Training
The routine offers an alternative for people who have difficulty moving to and from the floor, a limitation the trainer says they encounter among some clients over 60. Standing exercises may also be easier to fit into a workout for people who prefer not to do floor-based movements. The trainer says these exercises can support balance, posture and everyday activities, though the report does not cite studies measuring those outcomes for this specific routine.
The distinction matters because a headline suggesting superiority can sound like an established fitness finding. Here, the support provided is a trainer’s experience and exercise instructions. Readers can take the movements as one possible routine, but should not interpret the report as proof that dumbbell work is universally better than crunches or planks. Suitability depends on a person’s ability, goals and technique.
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Why the Trainer Favors Upright Moves
The trainer’s rationale begins with access: some clients over 60 are unable to get down to the floor, so floor-based core exercises may not be workable for them. The trainer says standing work can still be challenging, including for younger or fitter clients. The routine therefore combines carrying, controlled rotation and balance while lifting the knees, rather than relying on a single static position.
The report suggests starting with one set per exercise and building toward three as strength improves. It recommends dumbbells heavy enough to make the final repetitions tiring without requiring a rest during the set, and proposes doing the workout at least three times a week. Those are the trainer’s recommendations, not a schedule shown in the article to be necessary for everyone. The report also advises beginners to seek guidance from a certified personal trainer on form.
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No Head-to-Head Evidence Provided
The report does not describe a study comparing these three movements with crunches or planks, nor does it provide a definition or measurement for “strengthen your core more.” The comparative claim in the headline is therefore not established by the evidence included in the supplied material. It is also unclear whether the three exercises were tested as a set or how outcomes might differ by age, training history or health status.
The article does not specify a standard dumbbell weight, a progression plan beyond increasing sets, or adaptations for people with particular injuries or conditions. Its frequency and loading suggestions come from the trainer. People who are new to resistance training, have pain, or have a health condition may need individualized advice before attempting the exercises.
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Use Form as the Starting Point
The supplied report describes a routine rather than an announced study or formal fitness guideline, so it gives no upcoming research milestone. For readers interested in trying the movements, the immediate next step described by the trainer is to begin with one set of each exercise, keep the load manageable and add sets gradually if the movements remain controlled. The trainer recommends professional instruction for beginners.
During the overhead march, use lighter weights or practise without dumbbells if the lower back arches; during the woodchop, keep the swing controlled; and during carries, avoid leaning to one side. Readers should stop if an exercise causes pain and seek guidance from a qualified professional when unsure whether it is appropriate. The comparative claim would need direct evidence before the routine could be said to outperform crunches or planks.
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Key Questions
Which three dumbbell exercises does the trainer recommend?
The routine consists of farmer’s carries, dumbbell woodchops and overhead marches. All three are performed standing.
Does the report prove these exercises strengthen the core more than crunches or planks?
No. The report offers a trainer’s recommendation but provides no head-to-head research, measurements or comparison data establishing that the exercises are more effective.
How often does the trainer suggest doing the routine?
The trainer suggests doing it at least three times a week, starting with one set of each exercise and progressing toward three sets as strength improves. This is the trainer’s advice, not a universal requirement.
What should someone do if the overhead march makes their back arch?
The trainer advises using lighter dumbbells or practising without weights if the lower back arches excessively. Beginners or people with health concerns can ask a certified trainer or another qualified professional for individualized guidance.
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