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.
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.