How to Do
How to Do Dumbbell Hammer Curl Kneeling on Ball
The Dumbbell Hammer Curl Kneeling on Ball 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 Hammer Curl Kneeling on the Ball.
Beginning
Beginning Dumbbell Skier Swing
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.
Movement
Dumbbell Skier Swing Movement
1. Bend your elbows to about 90 degrees.
2. To make this exercise more challenging, instead of taking a staggered stance, you can add a shuffle to the side. Stand with your feet shoulder width apart with the dumbbells held in front of you. Shuffle to the side, and swing both arms across the midline of the body and to the side. Shuffle in the other direction, and swing your arms in the other direction as well.
3. 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 control. 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.
