An advanced core-focused exercise that challenges shoulder stability, hip mobility, and full-body coordination while building total-body strength, improving balance, and enhancing overall functional control.
Exercise Details
Level
Advanced
Primary Skill
Strength
Body Area
Core
Required Equipment
Dumbbell
Muscles
Primary
Full Body
Correct Form
1. Lie on your back in a starfish position with one leg bent at the knee, the other extended straight, and left arm holding a weight above you. 2. Lie on your back with one leg bent at the knee and another leg extended straight. 3. Prop yourself up on your right arm and then rise to a kneeling position. 4. Stand up while keeping the weight overhead. 5. Reverse the steps to return to the starting position.
Common Mistakes
Don't let the kettlebell drift from your center of balance; keep it above your shoulder.
Pro Tips
1. Keep your eyes on the kettlebell throughout the movement to maintain balance. 2. Align your body correctly in each phase before moving on.
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Dumbbell
