Mixing up your workouts gives your brain some new material too ponder on. For some of us this is essential. I personally cannot stand repetitive tasks in any avenue of my life and the same goes for physical activity.
This week I got to try a dumbbell swing - actually more than one - it was a set of 21 reps. I could almost feel my brain being stimulated by the completely new movement.
Dumbbell or Kettlebell Swing
The movement involves holding a single dumbbell with a two-handed grip. Squat down while holding the dumbbell between your legs. You the come out of the squat position and swing up the dumbbell until it is above your head. You then swing back down (a bit like bringing an axe down) and return back into the squat stance.
It took me a few practice attempts to get the hang of it.
For the next two days after my Trapezius muscles were burning... It could have only been the dumbbell swings.
This week I got to try a dumbbell swing - actually more than one - it was a set of 21 reps. I could almost feel my brain being stimulated by the completely new movement.
Dumbbell or Kettlebell Swing
The movement involves holding a single dumbbell with a two-handed grip. Squat down while holding the dumbbell between your legs. You the come out of the squat position and swing up the dumbbell until it is above your head. You then swing back down (a bit like bringing an axe down) and return back into the squat stance.
It took me a few practice attempts to get the hang of it.
For the next two days after my Trapezius muscles were burning... It could have only been the dumbbell swings.
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7 Comments:
Swinging dumb bells around is definitely not good for your joints. Using weights at all can be bad for your joints. You should look into getting some weight resistance bands. You get the same benefits without the unhealthy joint strains.
By
Phat GIRL at 8:40 PM
Most joint pain is caused by little/no warm ups, lifting heavy weights, and overtraining.
I'm careful not do those things. I also include Flax Oil in my diet which is known to assist with possible joint pain.
However you are right - it pays to be careful with some movements.
The dumbbell swing wsn't about hefty a heavy dumbbell around - but learning more coordination - something I definitely need more of!
By
Jim at 12:51 PM
I could be wrong but I understand that in some cases the focus is on controlling the movement, rather than letting momentum take over. Sounds like you've pretty much mastered that.
By
Sarah Elaine at 8:54 PM
I have to disagree with Phat Girl here. After starting to do a number of kettlebell exercises including swings, my joints have gotten much stronger and I've completely eliminated many aches and pains. Proper technique, of course, is important in all lifting exercises to avoid injury or strain.
By the way, this is a great blog! I've added it to my bookmark list. Thanks!
By
Mary at 10:55 PM
That's awesome Mary!
I tend to think along the lines: Use it or lose it... If you don't put your body under some stress - it will not adapt.
By
Jim at 12:31 AM
Kettle Swings:
For the info behind this work out go to:
www.crossfit.com
By
JOE at 12:22 PM
loading your joints is essential to their strength/health.the problem is many people who lift weights never lock out completely- in order to keep "strain on the muscle"-(a bodybuilding mentality)- so their muscles end up adapting to stress while their joints do not,so if this person does load the joints with the amount of weight they have been using they could get injured.the strongest people in the world load their joints all the time,it's a prerequisite for real strength,go watch olympic weightlifting or even gymnastics.
By
Joshua at 1:24 PM
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