Enhancing Skills

Pickup & Swing

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Dumbbell

The dumbbell pickup & swing (AKA: pick up & twist) is a compound exercise that targets the legs, core, and upper body. It involves picking up a dumbbell from the floor and twisting the torso while standing.

Stretch to do prior to exercise:

  • Forward fold stretch
  • Standing hamstring stretch

Warmup to do prior to exercise:

  • 5-10 minutes of light cardio, such as jogging in place or jumping jacks
  • 10-15 reps of bodyweight squats

How to select the proper weight: Start with a lighter weight and gradually increase as you become comfortable with the movement. The weight should be challenging but still allow you to maintain proper form.

Proper form:

  1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand.
  2. Squat down, keeping your back straight and your chest up, and place the dumbbell on the floor.
  3. Grab the dumbbell with your other hand and lift it up to waist height, twisting your torso as you do so.
  4. Lower the dumbbell back to the floor, and repeat for the desired number of reps.

How to reduce the difficulty: To make this exercise easier, use a lighter weight or omit the twisting motion.

How to increase the difficulty: To make this exercise harder, use a heavier weight or add a jump or hop at the end of the movement.

Number of reps:

  • Beginner: 8-12 reps
  • Intermediate: 12-15 reps
  • Advanced: 15-20 reps

Estimated time for exercise: 5-10 minutes

Body Group:

Legs

Muscle Group(s):

Abdominals, Quadriceps, Shoulders

Muscles used:

Primary:

Deltoids, Quadriceps, Rectus Abdominis

Secondary:

Hamstrings, Glutes

Tertiary:

Calves

Difficulty:

Beginner

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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