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Year Long Workout: Phase V, Workout F

3A One-Arm Dumbbell Swing

Sets: 2-3 Reps: 12 Tempo: 111 Rest: 0 Seconds

Get into an athletic, shoulder-width stance holding a heavy dumbbell in one hand. Allow the weight to hang in front of your body and between your legs [1]. Now dip your knees as if you were about to jump, and explosively straighten your hips and knees to come up to a standing position. Allow the momentum to swing your arm up to shoulder level [2]. Reverse the motion to return to the starting postion-that's one rep-and immediately begin the second rep. Complete all your reps, and then switch arms and repeat.

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