Spell Caster

What it is

This dynamic exercise involves swinging dumbbells from side to side across your body. You rotate your torso to primarily engage your abdominal muscles. Your glutes and shoulders also contribute to stabilize and power the movement.

Technique tips

• Keep your arms straight but not locked at the elbows.
• Initiate each swing by rotating your torso, not just your arms.
• Maintain a wide, stable foot stance throughout the movement.
• Exhale as you powerfully swing the dumbbells across your body.
• Control the dumbbell's path; avoid purely relying on momentum.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.