Dumbbell Pendulum w/ Lateral Step

This week's movement of the week is a Dumbbell Pendulum w/ Lateral Step 

This movement is going to allow all of us to practice using the momentum of the pendulum to dictate our movement.  Do your best to set up an outstanding unilateral posture.  From the feet up - push forward with the back foot, pull back with the front foot, elevate your ribs off your hips, stand tall through the mid-back & have your gaze across the room.

Once you have established this, you'll maintain stability throughout as you allow the pendulum to move you laterally.  You'll punch the opposite dumbbell over the front leg creating a pendulum.  As it starts to return back to your shoulder, naturally allow yourself to take a lateral (side) step.  Repeat immediately with the other side.

Once you get into a flow of the lateral step, be patient and allow the dumbbell to lead you in an almost 'effortless' fashion.  

The goal of this movement is to create a movement pattern. It does not have to be heavy or really difficult physically.  Apply baseline posture and allow yourself to move.


Here's your checklist:

1.  Establish phenomenal unilateral posture
2. Allow the pendulum to dictate your movement
3. Step laterally (push off the front foot and move sideways)
4. Plant your back foot - ALWAYS
5. Allow yourself to move as naturally as possible