A Move You Should Do MONDAY – Dumbbell Arm Swing

This week’s move is the dumbbell arm swing, a move designed to teach coordination when lifting something or pulling something forward. Here’s how to do it:

Stand on your left leg with your right foot acting as a kickstand behind you for balance
Hold a dumbbell in your left hand
Squat down as you swing the dumbbell behind you
Stand up rapidly as you swing the dumbbell overhead
Make sure to use your legs to power this move
Perform 6-10 repetitions on each side (Hint: the heavier the dumbbell, the easier it is to coordinate this movement)

Why does this matter?

Training in this way helps train the stretch-shortening cycle (the quick stretch of a muscle immediately followed by a powerful contraction) to maximize muscle force in minimal time. This increases tendon stiffness for better shock absorption, improves fascial mobility and can help reduce musculoskeletal injuries.

It also helps train the muscles to coordinate the way they would do with every day activities. The dumbbell arm swing trains the shoulder, elbow and wrist flexors to work with the same side gluteus maximus, an important combination in preventing injury with pulling activities.

Give the dumbbell arm swing a try. Your shoulder, back and fascia will thank you.

Because nobody has time to be in pain.

Until next time…