Instructions:

• Holding one dumbbell stand with your feet slightly wider than hip width.
• Squat down then swing the dumbbell up to the right shoulder.
• Press the dumbbell overhead, then lower down to the left shoulder.
• With control lower the weight back to the start position and repeat.
• Once you have done the reps, switch hand position and repeat the reps going up to the left shoulder and down on the right side.

Tips:

• When squatting down, make sure to keep a “tall” spine, and look forwards, and not down. Looking down will likely cause you to round your back.
• When you pull the weight up to shoulder level, be careful not to over extend your back. Don’t let your hips come forwards beyond an upright standing position.
• Always move the weight with full control. Don’t use momentum, and don’t let the weight fall down.

Instructions:

• Holding one dumbbell stand with your feet parallel slightly wider than hip width.
• Lean on a support that allows you to keep your arm straight.
• Keeping your back straight, bend at the hip with one arm straight and supporting you, and a weight held in the other arm. Lower the weight towards the ground as far as you can while maintaining a straight back. You can rotate slightly at the shoulder to lower the weight.
• With control pull the weight up as if you are trying to pinch something between your shoulder blades. Keep your arm straight until you run out of rage in the shoulder.
• Next pull your elbow up behind you, dragging the weight up.
• Pause for a count, the lower it slowly back down.
• Once you have done the reps, switch sides.

Tips:

• Move the weight slowly down. The slower you go the more difficult this movement becomes.
• You can pull the weight up with a bit of force as long as you maintain control of the movement.
• Always move the weight with full control. Don’t use momentum, and don’t let the weight fall down.

Instructions:

• Holding one dumbbell stand with your feet in a back lunge position.
• Hold the weight beside your rear knee.
• Pull the weight up and across to the opposite side and about head height.
• With control lower the weight back to the start position and repeat.
• Once you have done the reps, switch sides.

Tips:

• Move the weight slowly up AND down. The slower you go the more difficult this movement becomes.
• When you pull the weight up to shoulder level, be careful not to over extend your back. Don’t let your hips come forwards beyond an upright standing position.
• Always move the weight with full control. Don’t use momentum, and don’t let the weight fall down.

Instructions:

• Holding one dumbbell stand with your feet slightly wider than hip width.
• Hold the weight in your right hand between your knees with your palm facing the right knee.
• Drop into a half squat, keeping your back tall and looking forwards (not down)
• Pull the weight up to shoulder level as you explosively push out of the half squat and get under the weight as you pull it up.
• As you land get back into a half squat with the weight at your right shoulder.
• Press the weight overhead as you stand upright.
• Return the weight slowly down. (not like a Crossfit style fast movement)
• You can use leg power to create some momentum in this exercise
• Once you have done the reps, switch sides.

Tips:

• When pulling the weight up to shoulder level think of using your hand to scoop something out of a bowl.
• Make it a snappy movement to get the wight up and to get under it in a half squat.
• Don’t use gravity to let the weight fall down.
• Returning to the start position slowly with full control enhances the effectiveness of this exercise.
• Break this exercise down into parts and master each step before combining them.

Instructions:

• Holding one dumbbell stand in a lunge position.
• Hold the weight in your right hand and hinge at the hip to lower the wight to the outside of your left foot.
• Pull the weight up till you are almost upright and then curl the weight up to shoulder level.
• Press the weight overhead. You can use some momentum from pushing up with your legs to get the weight overhead.
• Lower the weight back down slowly and with full control.
• Once you have done the reps, switch sides.

Tips:

• Keep your spine tall for the whole movement. Don’t let your shoulders ur upper back round.
• When in the middle of the movement and pressing the weight overhead stay upright, don’t lean to either side.
• Don’t use gravity to let the weight fall down.
• Returning to the start position slowly with full control enhances the effectiveness of this exercise.
• Break this exercise down into parts and master each step before combining them.

Instructions:

• Holding one dumbbell stand with your feet slightly wider than hip width.
• Squat down then swing the dumbbell up to the right shoulder.
• Press the dumbbell overhead, then lower down to the left shoulder.
• With control lower the weight back to the start position and repeat.
• Once you have done the reps, switch hand position and repeat the reps going up to the left shoulder and down on the right side.

Tips:

• When squatting down, make sure to keep a “tall” spine, and look forwards, and not down. Looking down will likely cause you to round your back.
• When you pull the weight up to shoulder level, be careful not to over extend your back. Don’t let your hips come forwards beyond an upright standing position.
• Always move the weight with full control. Don’t use momentum, and don’t let the weight fall down.

Instructions:

• Holding one dumbbell stand with your feet parallel slightly wider than hip width.
• Lean on a support that allows you to keep your arm straight.
• Keeping your back straight, bend at the hip with one arm straight and supporting you, and a weight held in the other arm. Lower the weight towards the ground as far as you can while maintaining a straight back. You can rotate slightly at the shoulder to lower the weight.
• With control pull the weight up as if you are trying to pinch something between your shoulder blades. Keep your arm straight until you run out of rage in the shoulder.
• Next pull your elbow up behind you, dragging the weight up.
• Pause for a count, the lower it slowly back down.
• Once you have done the reps, switch sides.

Tips:

• Move the weight slowly down. The slower you go the more difficult this movement becomes.
• You can pull the weight up with a bit of force as long as you maintain control of the movement.
• Always move the weight with full control. Don’t use momentum, and don’t let the weight fall down.

Instructions:

• Holding one dumbbell stand with your feet in a back lunge position.
• Hold the weight beside your rear knee.
• Pull the weight up and across to the opposite side and about head height.
• With control lower the weight back to the start position and repeat.
• Once you have done the reps, switch sides.

Tips:

• Move the weight slowly up AND down. The slower you go the more difficult this movement becomes.
• When you pull the weight up to shoulder level, be careful not to over extend your back. Don’t let your hips come forwards beyond an upright standing position.
• Always move the weight with full control. Don’t use momentum, and don’t let the weight fall down.

Instructions:

• Holding one dumbbell stand with your feet slightly wider than hip width.
• Hold the weight in your right hand between your knees with your palm facing the right knee.
• Drop into a half squat, keeping your back tall and looking forwards (not down)
• Pull the weight up to shoulder level as you explosively push out of the half squat and get under the weight as you pull it up.
• As you land get back into a half squat with the weight at your right shoulder.
• Press the weight overhead as you stand upright.
• Return the weight slowly down. (not like a Crossfit style fast movement)
• You can use leg power to create some momentum in this exercise
• Once you have done the reps, switch sides.

Tips:

• When pulling the weight up to shoulder level think of using your hand to scoop something out of a bowl.
• Make it a snappy movement to get the wight up and to get under it in a half squat.
• Don’t use gravity to let the weight fall down.
• Returning to the start position slowly with full control enhances the effectiveness of this exercise.
• Break this exercise down into parts and master each step before combining them.

Instructions:

• Holding one dumbbell stand in a lunge position.
• Hold the weight in your right hand and hinge at the hip to lower the wight to the outside of your left foot.
• Pull the weight up till you are almost upright and then curl the weight up to shoulder level.
• Press the weight overhead. You can use some momentum from pushing up with your legs to get the weight overhead.
• Lower the weight back down slowly and with full control.
• Once you have done the reps, switch sides.

Tips:

• Keep your spine tall for the whole movement. Don’t let your shoulders ur upper back round.
• When in the middle of the movement and pressing the weight overhead stay upright, don’t lean to either side.
• Don’t use gravity to let the weight fall down.
• Returning to the start position slowly with full control enhances the effectiveness of this exercise.
• Break this exercise down into parts and master each step before combining them.