May 6th, 2023 11:39 AM Mr. Q Categories: Dumbbell
The dumbbell lunge swing (AKA: pendulum scissor jump) is a high-intensity plyometric exercise that targets the lower body, specifically the glutes, quads, and calves. This exercise involves jumping and scissoring the legs in a pendulum-like motion while holding dumbbells in each hand.
Stretch to do prior to exercise:
- Quad stretch
- Hamstring stretch
- Calf stretch
Warmup to do prior to exercise:
- 5-10 minutes of light cardio (e.g. jogging, jumping jacks)
- Bodyweight squats
How to select the proper weight: Choose dumbbells that are challenging but allow you to maintain proper form throughout the exercise. It’s recommended to start with lighter weights and gradually increase as you become more comfortable with the exercise.
- Stand with feet hip-width apart, holding a dumbbell in each hand by your sides.
- Step forward with your left leg, bending the knee to lower into a lunge while simultaneously lifting your right leg up behind you.
- Jump up explosively, switching legs in mid-air and landing in a lunge position with your right leg forward and left leg back.
- Repeat the movement, alternating legs with each jump.
How to reduce the difficulty: To reduce the difficulty of this exercise, you can perform it without weights or reduce the range of motion by jumping less explosively and stepping into each lunge instead of jumping.
How to increase the difficulty: To increase the difficulty of this exercise, you can increase the weight of the dumbbells, increase the speed and explosiveness of the jumps, or add an additional jump between lunges.
Number of reps for beginner, intermediate, advance:
- Beginner: 8-10 reps
- Intermediate: 10-12 reps
- Advanced: 12-15 reps
Estimated time for exercise: 1-2 minutes
Muscle Group(s):Quadriceps, Shoulders