Moves/DB alternating shovels

DB alternating shovels

ID: 804

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Exercise Type:
Core Rotate
Contraindications:
None
Equipment:
Dumbbell
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Rotate to the point of tension in the end range, not until you lose spine position.
  2. 2. Imagine the spine as a fixed axis — rotation happens around it, not along it.
  3. 3. Maintain upright posture; leaning back or forward offloads the target muscles.
  4. 4. Engage the core before initiating any movement.

Regression:

Use a half-kneeling position to isolate rotational demand with reduced lower-body input.

Progression:

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

Common Problems:

Rushing the return — the eccentric is as important as the concentric; control it.