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Steel clubbell side lunge swipes are a great multi-planar exercise that targets multiple muscle groups.
The swipe targets the upper and lower body in the sagittal plane (linear), whilst the side lunge targets the lower body in frontal plane (laterally).
Instructions
- Stand with feet close together.
- Drive hips back and hinge at the hips to feel the stretch in the hamstrings.
- Maintain a straight line between the crown of the head and the coccyx (tailbone).
- Hold the clubbell about 10-12 inches in front of the body with arms fully extended.
- Initiate the movement by swinging the clubbell to the side (swipe).
- Step out to the side with one leg, keeping that leg straight.
- The knee of the stepping leg should track the toes during the lunge.
- Lower your body as much as possible on the stepping leg, bending the knee.
- Keep the elbow of the swinging arm close to the ear throughout the movement.
