The pullover from floor weight bearing exercise is an Active level strength exercises that targets the muscles of the back, and the wrists and spine.
Pullover from Floor
Active level strength exercise, pullovers from the floor.
Now, with the pullovers, this is one of the first times you’re going to be holding a weight over your head, so if you haven’t invested yet in weight training gloves, (you can also use well-fitting cycling gloves), it would be a good time to do so.
Having that extra grip is always really nice with the weight sitting right over your head.
With the pullovers, another tip here is how to safely retrieve a weight that you’re going to be using from the floor position. So you want to get down onto your side, and then the top arm is going to grasp the weight, and you’re going to take it between the hands and turn flat onto your back.
Now here, we’re going to be sharing the weight, so hands on either side of the dumbbell, you bring the dumbbell to sit straight up overhead, and so straight line over from the hands right over the shoulders.
Your feet and your knees are still hip-width apart, and this is where, again, you’re going to use your abdominals to keep that nice little neutral spinal position in your low back. Take your breath in. Slowly, gently exhaling, tummy tight as your bring the weight straight overhead.
This is one that you definitely want to start with a lighter weight and gradually build up, even within a session, just to ensure that you are picking a weight that is not too challenging for you if you’re not sure of what your weight level is. Having a spotter is really nice as well. Have someone just have their hands sitting right under that weight, just in case you have a hard time bringing it back.
So again, breath in, straight overhead hands come, arms right up by your ears, abdominals tight. When you’re done your set, bring the weight back. You’re going to again take the far arm to bring the weight back onto the floor.
And that’s it for the pullovers.
To see more exercises like this, visit my Osteoporosis Exercises page.