Stand with your legs hip-width apart and hold a dumbbell in each hand using an overhand grip.
Execution
Keeping your arms straight, inhale as you bend your knees and twist your torso to the right so that both dumbbells are outside your right knee.
Exhale as you straighten your knees while twisting your torso to the left, bringing both dumbbells across your body in an upward and diagonal movement.
Inhale as you lower the dumbbells to the outside of your left knee while simultaneously bending your knees.
Exhale as you straighten your knees and twist your torso to the right, bringing both dumbbells across your body in an upward and diagonal movement.
Repeat for the prescribed number of repetitions.
Comments and tips
The dumbbell spell caster makes a great exercise for functional fitness. If done properly, it will involve waist rotation, waist extension, hip extension, hip rotation, shoulder flexion and knee extension. These are all movement patterns used in daily activities, such as crossing the street.
Start with light weights before using heavier ones. Make sure you have mastered the form of this exercise before going heavy.
Perform the spell caster in a smooth and controlled movement. Do not swing your arms.
Do not twist your knees as this can result in injury. Keep your knees facing forward as much as possible and twist only from your torso up.
