How to Do
How to Do Dumbbell Skier Swing Forward & Back
The Dumbbell Skier Swing Forward Back should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the Dumbbell Skier Swing Forward Back.
Beginning
Beginning Dumbbell Skier Swing
1. Start with a dumbbell in each hand and your feet hip-width apart.
2. Swing the dumbbells behind you while pushing your hips back.
3. As you come to a full stand, press your hips forward, swing the dumbbells to the front, and squeeze your glutes.
Movement
Dumbbell Skier Swing Movement
1. Hold a light dumbbell in each hand. (Each dumbbell can weigh 3-5 lbs), and let your arms hang by your sides. Stand with your feet slightly apart, and take a step forward with one leg, bending your knees slightly. The heel of the opposing foot should be lifted off the ground.
2. Draw up your spine and make sure that your head, shoulders and hips are in line. Tighten your core muscles to support your back and spine, and hold your torso steady to prevent it from rotating during the exercise.
3. Bend your elbows to about 90 degrees, and swing your arms forward and back as if you're speed-walking or skiing. Complete the required number of repetitions.
4. Make sure that your arm travels only forward and back, and not in toward the midline of the body. Keep the movement rhythmic, but the swing controls. Also, make sure that your back is straight throughout the exercise; you should not be arching or rounding your back.
Benefits
Dumbbell Skier Swing Benefits
You can perform this exercise at home or in the gym.
This exercise works virtually every muscle in the body and will build strength and power. It will also enhance balance and stability, as well as coordination.
Exercise Aliases
Dumbbell Skier Swing, Skiing Swings, Skiing Exercise, Dumbbell Swings.
