Enhancing Skills

Swing Jump

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 swing jump (AKA: pendulum lunge) is a unilateral lower body exercise that targets the quads, glutes, and hamstrings while also engaging the core muscles.

Stretch to do prior to exercise:

  • Standing quad stretch
  • Lateral lunge stretch
  • Standing hamstring stretch

Warmup to do prior to exercise:

  • 5-10 minutes of light cardio such as jogging, jumping jacks or biking
  • Bodyweight squats and lunges to activate the lower body muscles

How to select the proper weight: Choose a weight that allows you to complete the exercise with proper form, but also challenges your muscles. Start with lighter weights if you are new to the exercise.

Proper form:

  1. Hold the dumbbells in each hand at shoulder height, palms facing inwards.
  2. Stand with feet hip-width apart and step the right foot forward into a lunge position, bending both knees to 90 degrees.
  3. Swing the right arm back and the left arm forward to shoulder height as you simultaneously straighten the right leg and lift the left leg off the ground.
  4. Reverse the motion and return to the starting position.
  5. Repeat the movement on the other side.

How to reduce the difficulty: To reduce difficulty, perform the exercise without weights or hold onto a stationary object for support.

How to increase the difficulty: To increase difficulty, increase the weight of the dumbbells or perform the exercise on an unstable surface such as a BOSU ball.

Number of reps:

  • Beginner: 8-10 reps per leg for 2-3 sets
  • Intermediate: 12-15 reps per leg for 3-4 sets
  • Advanced: 16-20 reps per leg for 4-5 sets

Estimated time for exercise: This exercise should take approximately 10-15 minutes to complete depending on the number of sets and reps performed.

Body Group:

Legs

Muscle Group(s):

Abdominals, Quadriceps, Shoulders

Muscles used:

Primary:

Quadriceps

Secondary:

Deltoids, Rectus Abdominis

Tertiary:

N/A

Difficulty:

Advanced

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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