Toolbox Aid

May 5th, 2023 3:24 PM Mr. Q Categories: Dumbbell

Type:

Equipment:

The dumbbell toss (AKA: split chop) is a full-body exercise that works on multiple muscle groups. This exercise involves a chopping motion, where you split your legs apart and bring the dumbbell diagonally across your body.

Stretch to do prior to exercise:

• Standing hamstring stretch
• Standing quad stretch
• Standing calf stretch

Warm-up to do prior to exercise:

• 5-10 minutes of light cardio, such as jogging in place or jumping jacks
• Dynamic stretches, such as leg swings and arm circles
• Light weight resistance training, such as bodyweight squats and lunges

How to select the proper weight: Start with a light weight that allows you to perform the exercise with proper form. As you become comfortable with the movement, gradually increase the weight.

Proper form:

1. Stand with your feet shoulder-width apart and hold a dumbbell with both hands.
2. Lunge forward with your left foot and bend your left knee to a 90-degree angle.
3. As you lunge forward, bring the dumbbell to the outside of your left knee.
4. Stand up and lift the dumbbell diagonally across your body, ending with the dumbbell above your right shoulder.
5. Repeat for the desired number of reps and switch sides.

How to reduce the difficulty:

• Use a lighter weight
• Shorten the range of motion
• Slow down the movement

How to increase difficulty:

• Use a heavier weight
• Increase the range of motion
• Speed up the movement

Number of reps:

• Beginner: 8-10 reps per side
• Intermediate: 10-12 reps per side
• Advanced: 12-15 reps per side

Estimated time for exercise: 10-15 minutes