- Stand with shoulder width or wide stance. Grasp dumbbell
to side. Place opposite hand to side or behind low back.
- With knees straight, lower dumbbell between feet by bending
hips and twisting waist, so shoulder of weighted side is turned
forward. Allow hips to fall back and waist to bend as dumbbell
approaches floor. Lift dumbbell upward and back to side by extending
hips and waist until standing upright. Pull shoulder back if
rounded. Repeat. Perform exercise with opposite arm.
- Begin with very light weight and add additional weight gradually
to allow lower back adequate adaptation.
Throughout lift, keep weighted arm and knees straight. Do not
pause or bounce at bottom of lift or jerk weight from floor.
Lower back may bend slightly during full hip flexion or it can
be kept straight. Do not lower weight beyond mild stretch throughout
hamstrings and low back. Full range
of motion will vary from person to person depending on flexibility.
Exercise Essay and Kettlebell