Spell Caster

Setup

1. 01Stand with feet slightly wider than shoulder width, knees softly bent.
2. 02Hold a light dumbbell in each hand at one hip, arms nearly straight.
3. 03Brace the trunk and set the shoulders down and back.
4. 04Shift a little weight onto the leg on the dumbbell side.

Execution

1. 01Sweep both dumbbells across the body in a shallow arc toward the opposite hip.
2. 02Rotate the hips and trunk together, pivoting the trailing foot.
3. 03Let the arms rise to roughly chest height at the midpoint of the arc.
4. 04Decelerate the dumbbells at the far hip and sweep back the other way.

Checkpoints

• -Hips and shoulders rotate together with the trailing foot pivoting.
• -The arc is smooth and controlled in both directions.
• -The trunk stays tall rather than bending sideways.
• -The weights are decelerated by the core, not by jerking the arms.

Common mistakes

• -Using heavy dumbbells and turning the sweep into an uncontrolled swing.
• -Keeping the feet nailed down so the rotation torques the knees and lower back.
• -Swinging only the arms while the hips stay square.
• -Rounding forward through the trunk during the arc.