Instructions
Preparation
- Stand with a shoulder width or wide stance. Grasp dumbbell to side. Place opposite hand to side or behind low back.
Execution
- With knees straight, lower dumbbell between feet by bending hips and twisting waist so shoulder of weighted side is turned forward. Allow hips to fall back and waist to bend as dumbbell approaches floor. Lift the dumbbell upward and back to side by extending hips and waist until standing upright. Pull shoulder back if rounded. Repeat.
Comments
- Begin with very light weight and add additional weight gradually to allow lower back adequate adaptation. Throughout lift keep weighted arm and knees straight. Keep dumbbells close to legs. Do not pause or bounce at bottom of lift. Lower back may bend slightly during full hip flexion. Do not lower weight beyond a mild stretch throughout hamstrings and low back. Full range of motion will vary from person to person depending on flexibility. See Dangerous Exercise Essay.
Classification
| Utility: | Basic or Auxiliary |
| Mechanics: | Compound |
| Force: | Pull |