Скачать или смотреть Feet elevated dumbbells drag (functional)

Category: Core & Stability
Equipment: Dumbbell, Bench or Elevated Platform
Primary Muscles: Core, Obliques, Shoulders, Glutes
Stabilizers: Hip Flexors, Lower Back, Chest
Description:
The Feet Elevated Dumbbell Drag is a dynamic core stability exercise that challenges balance, coordination, and total-body control. Elevating the feet increases core engagement and shoulder stability while the dumbbell drag adds rotational resistance, forcing the body to resist twisting. This movement builds deep core strength, enhances shoulder endurance, and improves overall body control under tension.
Execution:
Begin in a high plank position with feet elevated on a bench or step and a dumbbell placed beside one hand.
Keep the body in a straight line from shoulders to heels, engaging the core and glutes.
With one hand, reach across the body to drag the dumbbell to the opposite side, keeping hips square and stable.
Place the hand back on the ground and repeat the drag with the opposite hand.
Continue alternating sides for the desired number of repetitions or time.
Coaching Cues:
Keep the hips level—avoid rotating or dropping them during the drag.
Engage the core and glutes to maintain a rigid plank position.
Move the dumbbell smoothly and under control.
Breathe steadily and avoid holding the breath.
Gritforce Focus:
A precision-based core movement that develops anti-rotational strength, balance, and endurance. The Feet Elevated Dumbbell Drag embodies the Gritforce principle of Raw Strength and Longevity, forging a stable, powerful core through disciplined, controlled movement.