May 5th, 2023 3:24 PM Mr. Q Categories: Dumbbell
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.
- Stand with your feet shoulder-width apart and hold a dumbbell with both hands.
- Lunge forward with your left foot and bend your left knee to a 90-degree angle.
- As you lunge forward, bring the dumbbell to the outside of your left knee.
- Stand up and lift the dumbbell diagonally across your body, ending with the dumbbell above your right shoulder.
- 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
Muscle Group(s):Abdominals, Hamstring, Shoulders
Secondary:Biceps Brachii, Rectus Abdominis