DB Pendulum to Curl & Press Breakdown- Movement of the Week

Techniques to Practice & Perfect

1. Timing of the DB Curl
2. Ribs Rotate Prior to the Press

This week's MOW is the same as last week. There are a few things to master inside this movement, so we wanted to break it down a little bit and show you the keys to success.
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There are two key elements to the first part of the movement. Timing and Standing Posture technique. Remember standing posture is when you connect full-body strength. Push through your feet, brace your abdominals and ensure your spine is nice and flat, keeping your upper back muscles engaged. If we do that in combination with waiting for the dumbbell to get to shoulder height prior to stepping, this movement will become highly successful!

DB Stepping Pendulum to Curl & Press Breakdown - Movement of the Week Explainer by Paige Wilcox

​The second part of the movement is designed for you to use proper rotation to help you move the dumbbell up over your head. You will notice in the video, Katie's ribcage (or torso) rotates prior to her pressing over her head. This is crucial if you want to gain more core strength and shoulder stability. A lot of times, we allow the shoulder to do too much of the 'heavy lifting' and the abdominals become an afterthought (even though we are bracing). The key is timing! Let the ribcage move first, brace more than you think you can, and then press the weight up over your head. Your shoulders will LOVE you if you can master this sequence!!

Here's your checklist:

1. Start with YOUR BEST Standing Posture
2. WAIT until the dumbbell is shoulder height, then step and curl
3. Stay braced, ELEVATED, and SLIGHTLY ROTATED over the front foot.
4. ROTATE RIBCAGE FIRST, then press

​ENJOY!


Wilcox Wellness & Fitness

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