Former Navy SEAL DJ Shipley uses a four-movement core workout shared by performance coach Vernon Griffith that targets the core and lower back through rotational strength and hip stability without a single sit-up. The routine, featured on Griffith’s Instagram and detailed by Men’s Health and Tom’s Guide, uses heavy dumbbells to train deep stabilizer muscles to handle uneven loads.
The Four Movements That Replace Traditional Crunches
Traditional ab workouts like crunches often fail to train the spine to handle dynamic or asymmetrical loads. To fix this, Shipley and Griffith utilize a series from the GBRS Group Performance Program. According to Men’s Health, the routine skips bodyweight crunches in favor of loaded trunk movements across multiple planes.
The workout consists of four primary exercises performed with a heavy dumbbell or kettlebell. Men’s Health recommends completing 8 to 12 reps on each side for the first three movements, and a 30-meter walk for the suitcase carries, across three working sets. Tom’s Guide suggests starting at 10 reps per side for two to three rounds if following the Instagram demonstration.
Half-Kneeling Dumbbell Dig and Chops and Lateral Tilts
The first two exercises use a half-kneeling position to lock the lower body in place. As noted by Tom’s Guide, this stance prevents athletes from using momentum from their legs to swing the weight. During the half-kneeling dumbbell dig and chops, users grip a heavy dumbbell with both hands and swing it diagonally across the body under strict control, according to Men’s Health. Users perform all reps on one side before switching.
The second movement, half-kneeling loaded lateral tilts, places the weight at the athlete’s side. Men’s Health instructs lifters to slowly tilt their torso sideways and then use their core to return to an upright position. Both drills heavily recruit the obliques to lift and stabilize the load along a diagonal line.
QL-Focused Hip Drops and Suitcase Carries
The final two exercises target the lower back and deep stabilizers like the Quadratus Lumborum (QL), which runs from the pelvis to the lower ribs. According to Men’s Health, the QL-focused hip drops require a side plank position with the upper body supported by a bench, where the lifter lowers and raises the hip under control. Tom’s Guide points out that this movement strengthens the QL through its full range of motion, helping counteract the stiffness caused by prolonged sitting.
To finish the session, suitcase carries build real-world functional fitness. Lifters hold a heavy dumbbell or kettlebell in one hand and walk while keeping the torso tall and level. Men’s Health notes that this forces the core muscles on the opposite side to contract intensely to prevent the torso from tilting, mimicking the physical demands of carrying heavy groceries or a child on one hip.
Frequently Asked Questions
Who designed the DJ Shipley core workout?
The workout was shared by performance coach Vernon Griffith on Instagram and is part of the GBRS Group Performance Program utilized by former Navy SEAL DJ Shipley.
How many repetitions should I do for each exercise?
Men’s Health recommends aiming for 8 to 12 repetitions on each side for the first three movements and 30-meter lengths for the suitcase carries, repeated for three sets. Tom’s Guide suggests starting with 10 reps per side for two to three rounds.
What muscles do these exercises target?
The routine targets rotational core strength, hip stability, the obliques, the gluteus medius, and deep spinal stabilizers including the Quadratus Lumborum (QL).
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