DB Bench Swings to Stand
May 18, 2016 by NCSF 0 comments
Purpose: The DB Bench Swing to Stand is a functional abdominal exercise that also serves to improve force transfer through the full kinetic chain.
- Start with the arms fully extended at the side of the body with the back against the bench and the feet flat on the floor
- Initiate the movement by simultaneously swinging the dumbbells forward while performing trunk and hip flexion to sit up from the bench
- As you attain a seated position and the dumbbells are progressing into shoulder flexion, use the upward swing to achieve an overhead dumbbell position while simultaneously completing the transition to a standing posture
- In the end position you should be standing tall with the dumbbells directly overhead (biceps to ears), and then gradually descend back to the start position for the next repetition