STRENGTH TRAINING

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Dumbbell Swings on Single Leg

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Benefits
This combination exercise mixes dumbbell lateral and front raises with a one-legged support to train your shoulders, legs, balance, and coordination. You'll use your entire core and your standing leg to support you as you push your shoulders to the limit.

Muscles Worked
Shoulders
Legs

Starting Position
Stand upright with dumbbells held in each hand at your sides and your palms facing inward. Lift one foot slightly off the floor so that you are balancing on one leg (see Photo 1).

Exercise

  1. From the starting position, lift your arms straight out to the sides until they are extended at shoulder level. Keep your arms stretched long throughout the movement (see Photo 2).
  2. Reverse direction and lower your arms back down to your sides, keeping them straight (see Photo 3).
  3. Immediately raise both arms directly in front of you. Keep your palms facing inward, and your arms extended throughout. At the top of your motion, your arms will extend directly in front of you at shoulder level (see Photo 4).
  4. Do the pair of lifts 12 times for a full set. For your second set, switch your base leg.
About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body training gym, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men's Journal Magazine (December 2005) as one of the Top 100 Trainers in America.