Set your feet shoulder width apart. Hold a pair of dumbbells at arms length next to your thighs.
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360 degrees dumbbell swing fused with a close grip dumbbell raise.
3 way dumbbell swing. The kettlebell swing is a great full body exercise mainly involving the lower body but also involves the upper body to some degree. Crossfit seminar staff member julie foucher demonstrates the dumbbell swing. The dumbbell swing combines momentum and muscle control to achieve the desired results.
Holding a dumbbell with both hands in front of your waist push your hips back and swing the weight between your legs. Start in a strong athletic base feet hip to shoulder width apart with a slight bend in your knees. Though this exercise involves swinging and momentum you need to control all of the movements to achieve effective results.
When performing a dumbbell swing do not round your back at any time. Crouch down bending at the knees and hold one of the weighted ends of the dumbbell with both hands and let the dumbbell hang between your knees. Grab a dumbbell and hold it in the middle with one hand in front of the other.
A chest superset firstclose grip ez bar bench press 10 reps second. For more info on crossfits trainer courses. Thrust upward with your legs and hips then swing the dumbbell up in front of you as you rise to an upright position.
Keeping your arms straight thrust your hips forward and swing the dumbbell up to chest level as you rise to a standing position. The best way to lose 5 lbs of body fat and fastest duration. Keep your back and arms straight.
Without rounding your lower back bend your knees slightly push your hips back and swing the weight between your legs. Dumbbell bench flyes 4 supersets of these exercises. Stand with your feet just beyond shoulder width apart.
Next swing the dumbbells behind you while pushing your hips and hamstrings back as far as you can.
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