Description: An exercise that targets
the obliques and other muscles.
Motions trained: Torso flexion with twist.
Main muscles used: Oblique abdominals
Other muscles: Lower back and hamstrings
How to do it:
The basic motion is described here.
Put the weight on your shoulder with the hip under it for support.
Press it straight overhead and keep your arm locked as you go over,
always watching the weight. Once at the bottom, think of
pushing the weight up as you rise.
How to work up to it: Follow the instructions in the bodyweight
only version. Start
with very light weights just to learn the structure.
Ramping it up: Try to touch the floor. To add more weight
safely, start by holding a heavier bell in the lower hand only. Then
split the load between upper and lower hand. So you might start with 25
lbs. in the lower hand, then after this feels comfortable, do 10 lbs
above and 15 lbs. below. Eventually, work until you can do 25 lbs.
above. Then add more weight below, repeating the process of shifting
more weight to the upper hand. You can also do this with only an upper
weight, keeping a weight near the front foot
so at the bottom you can grab it and do a curl, if you fancy that.
Do's and don'ts: Do keep your weight over the rear foot. Do
watch the bell -- this little trick cuts out most bad habits
automatically, but the full list of don'ts is:
Practice in front of a mirror is a good idea at least initially.
- Do not lean back since you might fall.
- Do not let the
bell move behind you: Keep the bell in the front of your body at all
- Do not bend your arm, since this
will act like a shock absorber and take all the weight off of you.
Comments: A really great
exercise. Note that this is a really hard one to classify. In
actuality, it is a type of deadlift with a twist, but when there is a
high bell it becomes a rotator cuff exercise as well. If you have
rotator cuff problems, you should do this, but heed the advice that the
bell always stays in front of your body.