Spell Caster
The Spell Caster is a core-focused rotational exercise where controlled rotation and core bracing are essential.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand with your feet shoulder-width apart and hold a single dumbbell by the handle with both hands at chest height.
- 02
Brace your core and keep your hips and chest as still as possible.
- 03
Move the dumbbell in a controlled arcing path from side to side in front of your body, rotating your upper body with the movement so the weight alternates between near your left and right hip.
- 04
Pause briefly at the end of the range of motion and squeeze your abs before changing direction.
- 05
Repeat the movement at a steady pace for the desired number of reps and keep your breathing controlled.
How to get started at the gym
§ 03 · SisuLiftSpell Caster is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 04 · TipsKeep your arms almost straight and let the rotation come from your core, not your arms. Avoid arching your lower back and keep the movement controlled without swinging.
The Spell Caster is a core-focused rotational exercise where controlled rotation and core bracing are essential.
More exercises: Abs
§ 05 · Same muscles
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