Moves/DB alt hip toss shovel

DB alt hip toss shovel

ID: 924

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Exercise Type:
Core Rotate
Contraindications:
None
Equipment:
Dumbbell
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Feel the obliques and hip complex work together — this is a full-chain movement.
  2. 2. Maintain upright posture; leaning back or forward offloads the target muscles.
  3. 3. Control the return — the eccentric is where the core works hardest.

Regression:

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

Progression:

Combine with a lower-body load to create a full-chain rotational pattern.

Common Problems:

Lumbar rotation instead of thoracic — cue the rotation to come from above the belly button. Loss of hip position — reset and slow down.