Spell Caster
A standing dumbbell core move where you hinge and rotate side to side, reaching the weight toward each foot to train the obliques.
Secondary muscles
How to do it
- Stand tall with your feet about shoulder-width apart, holding one dumbbell with both hands in front of your hips.
- Soften your knees and hinge slightly at your hips while keeping your chest up and back flat.
- Rotate your torso and lower the dumbbell toward the outside of one foot.
- Drive through your hips and return to the center with the dumbbell back in front of your hips.
- Rotate to the other side and lower the dumbbell toward the outside of the opposite foot.
- Continue alternating sides with controlled movement.
Form cues
- Rotate through your torso
- Keep your back flat
- Bend at the hips
- Move with control
Common mistakes
- Rounding the lower back as the dumbbell lowers
- Bending mostly through the spine instead of hinging at the hips
- Letting the knees cave inward during the reach
- Swinging the dumbbell quickly instead of controlling each side
Breathing
Inhale as you lower and rotate toward one foot, then exhale as you return to center and switch sides.
