Stand upright with a dumbbell in one hand. Bend knees and perform a partial squat and thrust up powerfully and assist the upward movement of the 'jerk' while splitting your stance. Keep the dumbbell overhead and assume your starting stance before lowering the dumbbell in a controlled fashion.
□ Remember The foot you step back with is always the same side as the hand that is holding the dumbbell.
O Perform 10 repetitions on each side and 3 -4 sets.
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O The dumbbell raw is one of the most overlooked and under-rated exercises out there. It's a heavy upper body pulling exercise and a stabilization exercise roiled up into one. Stand with feet shoulder width and About a shoulder and a half in length. Make sure the dumbbell is in lien with the Instep of the lending foot so your balance is even. Row the dumbbell up to your side in a controlled manner and repeat, n Perform 10 reps cm each side and repeat x 3
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(3 Stand adjacent to a fixed object. You can choose to bold on perform free standing, but make sure there is a fixed object nearby because accidents do happen:-)
□ Raise the leg on the inside (nearest the stationary object) and lower yourself down. Use your hands to balance and assist the movement if needed as illustrated Keep you abs braced and the leg outstretched and stand back up. You can also use a heavy resistance band tied off to a chin up bar and hold onto it with the inside hand. As you squat down the band tension will increase and thus assist you as you return back up to the start position.
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The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.