GYM: Kneeling 1/2 Get Up

Kneeling 1/2 Get Up Start in a kneeling position with a dumbbell in each hand. On your side with your leg forward with your foot on the ground, the dumbbell is held overhead with your eyes focused on this dumbbell. On your side with the leg back with your knee on the ground, the dumbbell is held by your side.  Keeping your eyes focused on the top weight, drop to the side and touch the ground with the lower dumbbell and then bring the lower dumbbell up to the top position so that it is symmetrical with the other dumbbell. (A mirror is helpful with this.) Your body should be in an upright and neutral position. Lower the dumbbell back to the ground and touch again. Repeat this series for 12 repetitions before switching sides so your opposite leg is forward. The moving weight is always on the side of the back leg.



Kneeling 1/2 Get Up Start in a kneeling position with a dumbbell in each hand. On your side with your leg forward with your foot on the ground, the dumbbell is held overhead with your eyes focused on this dumbbell. On your side with the leg back with your knee on the ground, the dumbbell is held by your side.  Keeping your eyes focused on the top weight, drop to the side and touch the ground with the lower dumbbell and then bring the lower dumbbell up to the top position so that it is symmetrical with the other dumbbell. (A mirror is helpful with this.) Your body should be in an upright and neutral position. Lower the dumbbell back to the ground and touch again. Repeat this series for 12 repetitions before switching sides so your opposite leg is forward. The moving weight is always on the side of the back leg.



Kneeling 1/2 Get Up Start in a kneeling position with a dumbbell in each hand. On your side with your leg forward with your foot on the ground, the dumbbell is held overhead with your eyes focused on this dumbbell. On your side with the leg back with your knee on the ground, the dumbbell is held by your side.  Keeping your eyes focused on the top weight, drop to the side and touch the ground with the lower dumbbell and then bring the lower dumbbell up to the top position so that it is symmetrical with the other dumbbell. (A mirror is helpful with this.) Your body should be in an upright and neutral position. Lower the dumbbell back to the ground and touch again. Repeat this series for 12 repetitions before switching sides so your opposite leg is forward. The moving weight is always on the side of the back leg.



QUICKREAD

Allen Russell is a certified personal trainer at Crossroads Fitness Centers. For information about training with Allen or to learn more, text “perform” to 77094. Pictured: Kelsey Charlesworth.



Kneeling 1/2 Get Up

Start in a kneeling position with a dumbbell in each hand. On your side with your leg forward with your foot on the ground, the dumbbell is held overhead with your eyes focused on this dumbbell.

On your side with the leg back with your knee on the ground, the dumbbell is held by your side.

Keeping your eyes focused on the top weight, drop to the side and touch the ground with the lower dumbbell and then bring the lower dumbbell up to the top position so that it is symmetrical with the other dumbbell. (A mirror is helpful with this.) Your body should be in an upright and neutral position.

Lower the dumbbell back to the ground and touch again. Repeat this series for 12 repetitions before switching sides so your opposite leg is forward. The moving weight is always on the side of the back leg.


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