
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.
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Classification
Muscles
Target
Synergists
Stabilizers
Antagonist
Stabilizers
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