Dumbbell Training by Allen Hedrick

Author:Allen Hedrick
Language: eng
Format: mobi, epub, pdf
Published: 0101-01-01T00:00:00+00:00

Core

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Alternating v-Up

Instructions

1. Lie faceup on the floor and ful y extend the legs.

2. Grasp the inside edge of the top of the dumbbell and ful y extend the arms behind the head, keeping the bottom of the dumbbell on the floor.

3. Keeping the arms and legs straight, simultaneously lift them while twisting the trunk to touch the dumbbell to the outside of the left leg.

4. The legs should be raised until they are just short of a 90-degree angle.

5. Simultaneously lower the legs and upper back to the floor before initiating the next repetition.

6. Lower until the upper back touches the floor and then immediately repeat the

movement; there should be no pause in the bottom position.

7. Repeat, bringing the dumbbell to the outside of the right leg.

Common Errors

• Failing to keep the arms and legs straight.

• not crunching as high as possible. (The dumbbell should touch the legs as close to the feet as possible.)

• Pausing at the bottom of the movement and resting the back on the floor.

a

b

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