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STRENGTH

How to Do

How to Do Rotational Lunge to Swing Curl

The rotational lunge to swing curl should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.

If any pain is experienced, immediately stop the rotational lunge to swing curl.

Beginning

Beginning Curl Swing Lunges

1. Maintain good posture to ensure that the visual gaze is straight ahead and has good stability through the belly.

2. Begin with a thorough dynamic warm up before starting this exercise. This engages the nervous system.

Movement

Curl Swing Lunges Movement

1. This movement involves a rotational lunge with a 2 arm bicep curl.

2. Perform a rotational lunge for description see lunge-transverse in the exercise library, as the arm swings back to 'load' as shown.

3. As momentum is generated in a rotational direction, use it to swing the arms forward into a bicep curl as shown.

4. As you lower the weights, they should swing back as you step back to starting position.

5. Since momentum needs to be used and controlled, it is imperative that you start with about 40% of your normal standing bicep curl weight.

Benefits

Curl Swing Lunges Benefits

The lunge with a twist is a wonderful core exercise that also strengthens the lower body. The quads, glutes, and core are all engaged as you lunge while holding and twisting a medicine ball from right to left.

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