Watch the lateral burpee video, learn how to do the lateral burpee, and then be sure and browse through the lateral burpee workouts on our workout plans page! Do not stand up too tall. Advocating for your health helps you get the care you need and make important decisions regarding your well-being. Before you grab a set of dumbbells and start swinging them around, take note that it's extremely important to pay attention the movement here. Strong, flexible ankles will…. It can be performed for time or reps and is especially effective in a fat-loss or athleticism-focused circuit or workout. Similar Exercises. Don’t let the dumbbells touch your body before lifting them again for the next rep. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Already have a Bodybuilding.com account with BodyFit? 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Builds muscular endurance and strength in the quads, adductors, glutes, and hamstrings, Works core strength to maintain balance and upright position, Improves explosiveness, power, and agility with lateral movement. Sign In. Take a deep breath and relax your neck muscles. Movement of a body part to the side is called lateral flexion. Lateral lifts might seem like a basic exercise but many people do them incorrectly. Simple Exercises to Reduce your Waistline, So we recommend doing them in front of a mirror or someone who can look out for mistakes, Types of Exercise that Burn the Most Calories, The Best Warm Up Exercises for Your Muscles Before Any Workout, The Key to Positive Reinforcement in Sports, 3 Benefits of Including Potatoes in Your Diet. That's about 20 to 30 degrees in front of your torso, so your arms are at a slight angle when you're raising the weight. Target Body Part: Shoulders. The lateral raise is a core training staple that can build stability and strength in your shoulders—but are you sure you're even doing the exercise correctly? Lift the dumbbells up with your elbows slightly bent and palms still facing down. © 2020 Fit People | Publication dedicated to sports, exercise, and the athlete's health and well-being. You'll still get plenty of work for the lateral heads of your shoulders, but you're working at an angle that makes stuff far easier on your rotator cuff tendons. This workout combines cardio and weight-lifting drills for serious body-sculpting results. Thank you for signing up. Lateral refers to a point of reference to the outside or away from the center of the body, while medial indicates a point of reference toward the middle of the body. © 2020 Bodybuilding.com. Stop your elbows just a degree short of parallel with your shoulders. You'll miss out on the potential shoulder gains and open yourself up to injury if you use too much body momentum and wind up using the wrong muscles to do the work. Learn what you can do to ease and prevent symptoms. Try doing 3 or 5 sets of 10 to 15 repetitions and resting 1 minute between each set. It protects your spinal cord and gives you the flexibility to bend and move about freely. That's a nice, safe position that, once again, opens space for your rotator cuff tendons to move. Another key to avoiding this rock: Don't start with the dumbbells touching. Let Men's Health fitness director Ebenezer Samuel, C.S.C.S. Equipment: Dumbbells. But if you've got an aching back, yoga may be the answer. They next have you bend to one side without bending forward or backward. For this we recommend that you contact a reliable specialist. You'll see some lifters advise to do lateral raises and point your thumbs down at the top of each rep, sometimes known as "empty can" lateral raises. Exercising regularly can help you improve your physical condition. In any case, if you’re making any of these mistakes, think about reducing the weight of your dumbbells. Instead, you want to work the lateral raise in what's called the "scapular plane." Therefore,…, The McKenzie method has been around for a considerable time and has helped improve the living conditions of countless people.…, Physical training in contact sports plays a key part in developing these disciplines. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. If you exercise regularly but want to improve performance and reduce pain, try mobility exercises. There are many causes for pain in the lower back right side, including some that are unique to men or women. The normal range of motion for lateral flexion of the lumbar region is 40 to 60 degrees. Physical Therapy (Physiotherapy) or Chiropractic Care? You're using momentum to get the weight started, and missing out on a chance to challenge your shoulders to start the motion instead. In fact, for the health of your shoulders, they shouldn't be completely at your sides. For example, when you move your head toward one of your shoulders or bend your body sideways, you’re performing a lateral flexion.