DB Pendulum w/ Hop & Row

​This week's movement of the week is a fun one....and quite deceiving from a cardiovascular standpoint.

Timing is your number goal this week.  Waiting until the dumbbells are at shoulder height prior to jumping is a crucial technique that applies to a lot of movements we do!  Let's DO THIS!

Another key component is to let your arms become pendulums.  What do I mean by that?  You need to keep those arms straight as they swing.  As soon as you bend at your elbows, you no longer have a full pendulum.  When we get this technique correct, the work moves out of the arms, shoulders, and neck region & puts it into our core!!  This is ideal for sure!

Finally, when rowing the dumbbells at the top, continue to focus on where your elbows end up.  You do not want them to be way behind your shoulders.  The best-case scenario would be to stop your elbow right underneath your shoulder joint or even in front of your shoulder joint to ensure you do not "over-row".

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Copy of TEMPLATE date - Movement Name - Movement of the Week Explainer by Paige Wilcox

​Be patient with yourself at the beginning of the week & you will nail the timing of this movement.  Once you've nailed the timing, you will actually feel your body "floating" up and down off the step.  The pendulum will help you achieve this!

ENJOY!

Here's your checklist:

1. Strong standing posture prior to moving
2. Your very best hinge (deadlift)
3. Keep those arms straight until you are ready to row
4. Punch the dumbbells out until your arms are straight after you row
5.  Soften those landings!!