Moves/db rotational alternating thrusters

db rotational alternating thrusters

ID: 1029

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Exercise Types:
Core Rotate, Lower Hinge
Contraindications:
Lower Back Problems, Knee Problems
Equipment:
Dumbbell
Applicability:
Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Exhale into the rotation; inhale to return.
  2. 2. Quality of movement always takes priority over speed or load.
  3. 3. Keep the lower half stable while the upper body rotates — or vice versa depending on the drill.

Regression:

Reduce the load or lever arm. Perform seated to remove the standing stability demand.

Progression:

Add a plyometric or power element — rotational med ball throw — once strength is established.

Common Problems:

Collapsing the torso toward the load — reinforce upright posture before the rotation begins.