View Single Post
Old 07-03-2009, 06:56 AM   #2 (permalink)
shwillkid
Junior Member
 
Join Date: Apr 2009
Posts: 21
Default

OK Rhino, I will do my best here although I hope someone w/ more expertise will chime in and help you where I fail.

1. You rotate your torso to the side of the leg you lunged forward with. Step w/ left, rotate left. Come back to starting position very briefly. Step w/ right rotate right.

2. and 4. I start my rotation as I go down and almost touch my back knee to the ground, and then return to face forward as I come back up. I'm sure that waiting until you get to the bottom to rotate and return to face forward is OK too and maybe even better.

3. You won't be able to rotate at the hips and walk a strait line, so just think about turning at the waist so your shoulders make a 90 degree angle w/ your hips. You probably won't be able to turn that far, but that thought should get you where you need to be.

5. You should be holding the weight w/ your arms at chest level.

6. No, the dumbell(s) should not get in the way. Begin w/ using a medicine ball if you have one and hold it at chest level as if you were going to pass it to someone like a basketball chest pass. Once you need something heavier than the heaviest medicine ball, use one dumbbell and hold it the same way.

7. As far as telling you where you should feel it. It is a knee dominant exercise so you should feel it in your quad (front of leg), hamstrings (back of leg), and gluteals (butt). This exercise should also get your heart rate up quite quickly b/c they are pretty tough due to having to slow the weight down on the descent and as well move the weight to the side and back, and generate the force needed to return to the starting position.

Hope this helps
shwillkid is offline   Reply With Quote