Compound exercises are a blessing for those of us who enjoy exercising for overall health. By using several muscle groups, a compound exercise helps you work out your entire body in less time and burn more calories than an isolation exercise. Additionally, there is a lot of overlap between functional and complex workouts, which mimic the motions we perform in daily life.
When certified personal trainer Rachel Sacerdoti tweeted a reel showing an exercise that works eight muscle groups, I paused scrolling because compound workouts typically work two or three.According to Sacerdoti, the dumbbell swing to overhead lunge is an excellent method to increase your strength and coordination because it works your quadriceps, glutes, hamstrings, calves, core, shoulders, upper back, and forearms.
Sacerdoti responded, “It’s low-impact,” when I questioned her about why she selected this particular maneuver. “This means it’s gentle on the joints while still offering excellent strength-building benefits.” You may do this one technique for five minutes and still get the advantages, or you can incorporate it into a strength training session. Sacerdoti concurred that performing a few swings to overhead lunges might be a quick and efficient workout that works many key muscles at once if you’re pressed for time. This is how you execute the motion.”When lunging, ensure the front knee stays aligned with your toes and doesn’t collapse inward,” according to Sacerdoti. “To maintain stability, hold the dumbbell directly overhead with your arm fully extended while maintaining an engaged core. After taking a breath, lower the dumbbell while maintaining a strong core and swinging it controllably down toward the floor. Maintain a hip-width distance between your feet and hinge slightly from the hips. Swing the dumbbell overhead, press your hips forward, and then return to the lunge stance after exhaling.
In order to grasp the feel of the movement, Sacerdoti also suggested beginning with a modest weight. “Since it is a compound exercise, give yourself sufficient rest between sets—45-60 seconds—if needed, especially when starting out,” suggests Sacerdoti.
