Toolbox Aid

May 6th, 2023 12:32 PM Mr. Q Categories: Dumbbell

Type:

Equipment:

The dumbbell discus (AKA: rotational throw) is a power exercise that works the core, shoulders, and hips. It involves explosively rotating the body while throwing a dumbbell.

Stretch to do prior to exercise:

• Trunk twists
• Arm circles
• Shoulder rolls

Warmup to do prior to exercise:

• 5-10 minutes of light cardio such as jogging or jumping jacks
• Dynamic stretching exercises such as high knees, butt kicks, and leg swings

How to select the proper weight: Start with a lighter weight to get the technique down before increasing the weight. The weight should be challenging but manageable to throw explosively.

Proper form:

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
2. Bring the dumbbells up to shoulder height, with your palms facing forward.
3. Slowly lower your body into a squat position while keeping your core tight and your back straight.
4. As you rise up out of the squat, explosively push the dumbbells up and overhead.
5. Catch the dumbbells as they come back down to shoulder height and immediately lower back down into a squat.

How to reduce the difficulty: To reduce the difficulty, use a lighter weight or slow down the movement.

How to increase difficulty: To increase the difficulty, use a heavier weight or perform the exercise explosively with more power.

Number of reps:

• Beginner: 8-10 reps per side, 2-3 sets
• Intermediate: 10-12 reps per side, 3-4 sets
• Advanced: 12-15 reps per side, 4-5 sets

Estimated time for exercise: 10-15 minutes