This week's Movement of the Week: DB Walking Swing w/ a High Bicep Curl
Techniques to Practice & Perfect
As usual, take the time to set up your best standing posture prior to moving. This will help you control the dumbbell as it swings. Your goal is to allow your core strength to be the prime mover during the exercise. This can be achieved by keeping tension into the floor with your feet, staying braced, and keeping a flat, strong upper back!
Continue to make the timing of the movement a high priority. You will practice waiting until the dumbbell is at shoulder height prior to rotating and stepping into your bicep curl. The goal of the bicep curl is to keep your upper back activated, specifically the latissimus dorsi (lat) of the curling arm.
Here's a helpful hint: When swinging the dumbbell to the outside of the leg, keep your hips square and your thumb pointing behind you.
Here's your checklist:
1. Strong standing unilateral posture
2. Punch the dumbbell out until your arm is straight.
3. Hinge, allowing the dumbbell to swing to the outside of your front leg
4. Brace, Pull the floor with your front foot as you drive the dumbbell back to shoulder height
5. Rotate the ribcage as you step into the bicep curl.
Have fun & once you’ve mastered the basic skills, try to utilize some heavier weights!
Wilcox Wellness & Fitness
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Testimonial Slider (image, text) by Paige Wilcox