Moves/db overhead swings

db overhead swings

ID: 1025

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Exercise Types:
Aesthetic, Lower Hinge
Contraindications:
Lower Back Problems
Equipment:
Dumbbell
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Breathing: exhale on the working portion, inhale on the return.
  2. 2. Establish a stable base before adding any dynamic component.
  3. 3. Avoid compensation patterns; if form breaks, address the limiting factor.
  4. 4. Quality of movement always takes priority over speed or load.

Regression:

Reduce weight by 30% and use a cable or machine variation to better isolate the target muscle.

Progression:

Progress to a free-weight from a machine variation once motor pattern is established.

Common Problems:

Going to failure too early — leave 2 reps in reserve to maintain form quality throughout the set.