DUMBBELL SWING

The Dumbbell Swing or cast is another example of the unique nature of Indian exercise with its circular motions. The Dumbbell Swing is often seen at competitions and is a great exercise for your grip and shoulder strength.

  • Take the dumbbells from the floor to your shoulder. 
  • Palms facing outwards let the weight descend and carry through with the momentum.
  • Pull and catch the weight as you rotate the wrist.
  • Once the weight comes to the shoulder, send the opposite weight off. 
  • Finding a good rhythm will make the exercise easier.

KUSHTI CURLS

The Kushti curl is the dumbbell curl used in the Akhara. Resembling an alternating hammer curl with a swinging motion, it is a popular exercise with wrestlers and competition swingers alike.

  • This exercise is simple to perform. Imagine you are performing a hammer curl but add some swing to it!
  • With a heavier weight you can dip and drive with the legs, imagine your body is like a piston when doing so.
  • The weight should not be overly heavy as you will want to be able to do high repetitions.
  • I like to train these ones for time, set a timer and perform alternating Kushti curls for 1 minute sets.