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Dumbbell Spell Caster

IntermediateStrengthTier T3

Stand wide with both dumbbells pulled beside one hip, arms straight and dumbbells parallel to the floor. Rotate your torso to swing both dumbbells across to the other hip. Rotate back and keep alternating sides.

Targets: Spine Chain (Full Spine)

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

dumbbells

Home Options

  • dumbbells

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand with the feet wide, hips and knees extended, holding one dumbbell in each hand with a pronated grip.
  • Pull both dumbbells to one side beside the hip while rotating the torso.
  1. She stands in a wide stance, hips and knees extended; both dumbbells are pulled beside her left hip on straight arms, held parallel to the floor.

    Step 1 of 5

    Stand wide and pull both dumbbells beside one hip, arms straight and dumbbells parallel to the floor.

  2. Her torso is rotated toward the midline and both dumbbells travel horizontally across in front of her hips on straight arms, still parallel to the floor.

    Step 2 of 5

    Rotate your torso to swing both dumbbells across the body toward the opposite side, keeping them parallel to the floor.

  3. Her torso is rotated fully to the second side and both dumbbells rest beside her right hip on straight arms, still parallel to the floor.

    Step 3 of 5

    Finish the rotation with both dumbbells beside the opposite hip.

  4. Her torso is unwinding back toward the first side and both dumbbells are travelling horizontally back across her hips on straight arms, still parallel to the floor.

    Step 4 of 5

    Rotate back the other way and swing the dumbbells back to the first hip to continue alternating.

  5. She stands in a wide stance, hips and knees extended; both dumbbells are pulled beside her left hip on straight arms, held parallel to the floor.

    Step 5 of 5

    Stand wide and pull both dumbbells beside one hip, arms straight and dumbbells parallel to the floor.

Safety Information

Control the rotational momentum and pivot smoothly on the back foot. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep the pronated two-dumbbell grip, the straight arms and the floor-parallel travel. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.