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How to Do a Double Arm Swing Plyometric Exercise

Learn how to do a double arm swing in this Howcast workout video about plyometric exercises.


Hi, I'm Pauline and back with another great plyometric move. And this is, you can use a kettlebell for this move. I have two dumbbells here. And I like this because it really gets my heart rate going. Form is key. So if you know anything about kettlebell, the form is loading your posterior chain.

So what I'm going to do is I'm going to show you the move without the weights first. So when you get down to pick up the weights, you're going to push your hips back, keeping that in line with your knees right here. So you're not going to full squat, because really with a kettlebell, it's loading your hamstrings and your gluts and your back.

So you're going to slightly sit back and bend over so that you feel that stretch, because as long as you feel that stretch in your hamstring, that's where the movement starts. Okay? So from here this is the double arm swing. Again, you can use the kettlebell or two dumbbells. So as I'm loading, pushing my hips back, I'm coming up. Okay?

And something I like to do beforehand though. I'll mimic the movement, so I'll go, I'll come down and push up, pushing through my heel. And again, when you're swinging through your hips are the driving force, the back, the swing.

And again, take your arms back, come up. So this is what this movement looks like. Hamstrings should be engaged, push through your heel, do not lock your knee, and push up. Okay? So together. Picking up the dumbbells on the side. You're to start here, loading down, swing up. It's essential to do this for probably about, if you can do it for a minute, that's great.

What I want you to do, is try not to control the dumbbell. At the same time, you're not going to throw it up, so go about nose level, hips push forward. This is not an arm workout. Total body, except you're going to feel it more in your heart, hamstrings, glutes, and your back. Okay? Not a shoulder workout. So your shoulders shouldn't be getting tired. The momentum is coming from your hips. Lean forward. Okay?

And that's how you do a double arm swing either with a kettlebell or dumbbells.

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