Start:
Stand with feet
shoulder-width apart. Hold one
handle in each hand with arms
bent and ball close to body
just below chest height. Keep
hips and shoulders square
with knees slightly bent.
Finish:
Slowly straighten arms
directly in front of chest to one
side of body while pivoting
opposite leg and hips in the
same side direction. Keep
wrists firm and abdominal
muscles tight, with head,
shoulders and hips aligned.
Hold 1-2 seconds, slowly
return to start position and
repeat in opposite direction.
R O T AT I N G F R O N T P R E S S
Start:
Stand with feet
shoulder-width apart. Hold
one handle in each hand with
arms bent, ball close to body
just below chest height, and
bend forward at the hips.
Keep back straight, hips and
shoulders square with knees
slightly bent.
Finish:
Slowly swing arms and
upper torso upward to one
side of body while pivoting
at the waist in the same side
direction. Keep wrists firm,
arms bent, and abdominal
muscles tight, with head, hips,
and feet remaining stationary.
Hold 1-2 seconds, slowly
return to start position, and
repeat in opposite direction.
R O T AT I N G B A C K P U L L
Start:
Stand with feet
shoulder-width apart. Hold
one handle in each hand
with arms straight and ball
between knees directly
below shoulders. Keep hips
and shoulders square with
knees bent.
Finish:
Slowly raise arms
forward and overhead
while straightening legs and
pushing hips forward. Keep
wrists firm, arms straight,
and abdominal muscles
tight with head, shoulders
and hips aligned. Hold 1-2
seconds, slowly return to
start position and repeat.
F R O N T S Q U AT L I F T
DUAL GRIP XERBALL
®
• Warm up for 3-5 minutes before each session.
• Complete 1–3 sets of 8–12 repetitions of each exercise selected.
• Rest approximately 30–60 seconds between each
exercise set.
• Perform each exercise in a controlled manner, through
a full range of motion.
• When applicable, perform an equal number of exercise
repetitions with each arm/leg to avoid the development of
muscle imbalances.
• If unable to complete 8 exercise repetitions through a full
range of motion, increase rest time between exercise sets
or decrease repetitions.
—OR—
• If unable to achieve moderate to maximal muscular fatigue
following the completion of 12 exercise repetitions through
a full range of motion, decrease rest time between exercise
sets or increase repetitions.
• Perform each exercise a minimum of 3 times per week for
maximum results.
• Allow 24–48 hours of complete rest between each
exercise session.
E X E R C I S E G U I D E
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