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PERSONAL TRAINER ROUTINES.

EXERCISE Back

Dumbbell Skiing (rotational swings)

Dumbbell Skiing (rotational swings)

Preparation:

  • Maintain good posture (ensure the visual gaze is straight ahead) and good stability through the abdominal complex.
  • Initiate a thorough dynamic warm up prior to starting this exercise. This engages the nervous system.

 

Movement:

  1. This exercise involves a jump step in the transverse plane with a weight arm cross-country hand movement
  2. Start by performing a jump shuffle step in the transverse plane (as shown)
  3. With light dumbbells in each hand (3-5 lbs is recommended),alternate hand swings to the opposite leg (in other words as the leftleg rotates and comes forward - the right hand comes forward etc.)
  4. Continue exercise in a rhythmical fashion
  5. Perform the desired number of reps but NOTE that this exercisecauses a lot of fatigue (you may choose a lower rep range to begin)

 

Progressions:
  1. Dumbbell Skiing with Forward and Back Swings
  2. Dumbbell Skiing with a Side to Side Shuffle
  3. Dumbbell Skiing with Rotational Swings


Exercise Aliases:

Dumbbell Skier Swing, Skiing Swings, Skiing Exercise, Dumbbell Swings
.