May 6th, 2023 11:07 AM Mr. Q Categories: 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.
- Hold the dumbbells in each hand at shoulder height, palms facing inwards.
- Stand with feet hip-width apart and step the right foot forward into a lunge position, bending both knees to 90 degrees.
- 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.
- Reverse the motion and return to the starting position.
- 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.
Muscle Group(s):Abdominals, Quadriceps, Shoulders
Secondary:Deltoids, Rectus Abdominis