Moves/DB swings

DB swings

ID: 807

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Exercise Type:
Dynamic
Contraindications:
None
Equipment:
Dumbbell
Applicability:
Group
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. React with the whole body; arms help transfer energy and maintain control.
  2. 2. Keep knees soft at all times; stiff knees on landing increase joint stress.
  3. 3. Quality of movement always takes priority over speed or load.
  4. 4. Focus on foot speed first; cover range once mechanics are sound.

Regression:

Substitute a step variation for any jumping or bounding component.

Progression:

Add a loaded carry or band resistance to increase the metabolic and strength-endurance demand.

Common Problems:

Losing rhythm after fatigue — build sets shorter and more frequent before extending duration.