덤벨 윈드밀

A core and mobility exercise where you hinge at the hips while holding a dumbbell overhead, reaching down to the opposite foot.

Instructions:

• Stand with feet wider than shoulder-width, holding a dumbbell overhead with one arm fully extended.

• Keep your eyes on the dumbbell throughout the movement.

• Push your hips back and hinge at the waist, lowering your free hand toward the opposite foot.

• Keep legs mostly straight, bending slightly at the knee on the side you reach toward.

• Engage your core and return to the starting position.

Common mistakes:

• Bending the arm holding the dumbbell.

• Looking away from the dumbbell.

• Rounding the lower back.

• Twisting the torso excessively.