Dumbbell lateral hop to sprint
The dumbbell lateral hop to sprint is an exercise that combines weighted hops with weighted sprinting to provide an intense full-body workout. It is designed to challenge your core and shoulders, making it a great exercise to help with fat-loss and develop your athleticism. The balance required for the movement means that lighter weights should be used, however, this doesn't mean that the exercise isn't still difficult.
The exercise begins with a lateral hop, where you jump from side to side, whilst holding a pair of dumbbells. This helps to develop your coordination and agility. You then move into a sprint, whilst still holding the dumbbells in front of you. This helps to work your core and shoulder muscles, as well as your cardiovascular system.
The dumbbell lateral hop to sprint is a great exercise for improving your athleticism and overall fitness. It helps to develop strength, coordination, agility, and cardiovascular endurance. It also helps to improve balance and coordination, making it a great exercise for any level of fitness. So, if you're looking for a challenging and dynamic exercise, then the dumbbell lateral hop to sprint is the perfect choice.
Type:
Plyometrics
Muscles Used:
Quadriceps
Level:
Intermediate
Equipment:
None
Benefits Of This Exercise
- The dumbbell lateral hop to sprint is a great exercise for improving your athleticism and overall fitness. It helps to develop strength, coordination, agility, and cardiovascular endurance.
- It also helps to improve balance and coordination, making it a great exercise for any level of fitness.
- The exercise strengthens the legs, hips, and core in the lateral plane.
- It provides a serious cardiovascular challenge and calorie burn, as well as helping to improve vertical jump and acceleration.
- Due to the balance required for the movement, lighter weights should be used.
Step by Step Instructions For Dumbbell lateral hop to sprint
- Stand with your feet hip-width apart and hold light weight dumbbells down by your side.
- Perform 4 lateral hops, jumping from side to side over an imaginary line.
- Turn to your left and sprint about 20 feet while still holding the dumbbells.
- After finishing the sprint, repeat the exercise by performing 4 more lateral hops.
- Turn to your left again and sprint back to your original starting position.
- Continue alternating between lateral hops and sprints for the recommended number of reps or time.
Warm Up Tips
- Start by standing with your feet hip-width apart and holding light weight dumbbells down by your side.
- Perform 4 lateral hops, jumping back and forth over an imaginary line.
- After the hops, turn to your left and sprint about 20 feet.
- As soon as you finish the sprint, repeat the exercise by performing 4 more lateral hops.
- Turn to your left and sprint back to your original starting position.
- Continue this sequence for the recommended number of reps or time.
- Focus on maintaining proper form throughout the exercise.
- Engage your core and keep your shoulders stable while performing the lateral hops and sprints.
- Choose light dumbbells that allow you to maintain control and balance during the exercise.
- Listen to your body and adjust the intensity or weight as needed.
- Stay hydrated and warm up your muscles before starting this exercise.
- Remember to cool down and stretch after completing the workout.
Dumbbell lateral hop to sprint Safety Tips
- Choose appropriate dumbbell weights: Since this exercise requires balance and agility, it is important to choose dumbbells that are light enough to allow for proper movement and control. Start with lighter weights and gradually increase as you become more comfortable with the exercise.
- Warm up before starting: Engage in a dynamic warm-up routine to prepare your muscles for the intensity of the exercise. This can include exercises such as jogging in place, arm circles, and leg swings.
- Maintain proper form: Throughout the lateral hops and sprints, keep your back straight, core engaged, and shoulders relaxed. Avoid rounding your back or hunching your shoulders, as this can lead to strain or injury.
- Land softly during lateral hops: When performing the lateral hops, focus on landing softly on the balls of your feet. This helps to reduce impact on your joints and prevents injuries.
- Use proper footwear: Wear supportive athletic shoes that provide cushioning and stability during the exercise. This will help to protect your feet and ankles from any potential injuries.
- Start with a smaller distance for sprints: If you are new to this exercise, start with a shorter sprint distance of about 20 feet. As you become more comfortable and confident, you can gradually increase the distance.
- Listen to your body: Pay attention to any pain or discomfort during the exercise. If you experience any sharp or intense pain
Incorporating Into Other Workouts
One way to incorporate the dumbbell lateral hop to sprint exercise into workouts is by including it in a plyometrics routine. Plyometrics involves explosive movements that help improve power and athleticism. Here's an example of how to incorporate the exercise:
1. Start with a warm-up: Begin with 5-10 minutes of light cardio, such as jogging or jumping jacks, to get your heart rate up and prepare your muscles for exercise.
2. Perform the dumbbell lateral hop to sprint exercise: Follow the steps outlined in the exercise description. Perform 4 lateral hops followed by a sprint of about 20 feet, and then repeat for the recommended number of reps or time.
3. Combine with other plyometric exercises: To create a well-rounded plyometrics routine, incorporate other exercises such as box jumps, burpees, or tuck jumps. Alternate between different exercises to keep the workout challenging and engaging.
4. Include strength training exercises: To further enhance your overall fitness and strength, incorporate strength training exercises that target the legs, hips, and core. Examples include squats, lunges, deadlifts, and planks. Perform these exercises before or after the plyometric portion of your workout.
5. Add cardiovascular exercises: To maximize calorie burn and cardiovascular endurance, include additional cardiovascular exercises such as running, cycling, or rowing. These exercises can be performed before or after the plyometric and strength training portions of your workout.
6. Cool down and stretch: Finish your workout with a