- Straddle dumbbell positioned on its side with feet far apart
and toes pointing slightly outward. Squat down and grasp top
of dumbbell with hand on each side. Lift dumbbell from floor
slightly with arms and low back straight.
- With back straight, bend down slightly at hip. When forearm
makes contact with inner thigh, immediately extend hips while
keeping back straight. Allow dumbbell to rise upward (about upper
chest to head height) while extending hips and knees fully.
- Allow dumbbell to fall forward and downward, keeping arms
and back straight. Bend knees when dumbbell falls below waist,
allowing dumbbell to swing between legs. Repeat.
- Use hips to drive dumbbell up on swing. Keep back straight
throughout movement. Arms are kept straight by centrifugal force
when dumbbell is in motion. Although force should come nearly
all from lower body, upper body articulations are also listed.
This movement has traditionally been performed with kettlebell
(overhand grip) so it may be used instead. Also see Kettlebell
Two Arm Swing.
- Scapula & Clavicle