Workout warriors are always searching for effective exercises that will help them engage multiple muscle groups and improve overall strength. One such movement is known as the Around The World Exercise. This workout enhances mobility, flexibility, and coordination while targeting the shoulders, core, and arms. Not only does it help one to build strength and agility but it also promotes a better range of motion and muscle endurance. This is suitable for all fitness levels and can be customized based on the person's goal. It is up to you to use a kettlebell, weight plate, or dumbbell.
In this post, we will delve into the benefits, variations, and step-by-step guide for becoming proficient in Around the World Exercise!
The Key Benefits of Around The World Exercise
The Around The World Exercise offers multiple benefits that help one with better mobility, strength, stability, and flexibility. Follow are the reasons why you should follow it:
Full-Body Engagement: This exercise mainly targets shoulders, arms, core, and back which is why it is an effective full-body movement.
Improved Shoulder Mobility: If the weight is moved in a circular motion, it enhances shoulder flexibility and range of motion. This reduces stiffness and prevents injuries.
Core stability and Balance: The continuous motion of the weight activates our core muscles, improving balance and overall stability.
Better Coordination and Control: This exercise helps in muscle coordination and body awareness as this movement needs smooth and controlled transitions.
Reduces Risk of Injuries: As this exercise strengthens the shoulder joints and muscles, it helps to decrease the risk of injuries.
Exercise Around The World: Variations
This exercise can be modified to target various muscle groups. Following are some variations of the Around The World Exercise which challenges flexibility, stability, and coordination.
Dumbbell Around The World
This movement improves shoulder mobility and strengthens the deltoids, traps, and upper back. It helps in enhancing control and coordination. To perform this, hold a dumbbell in both hands, move it in a circular motion around your head, and keep your arms slightly bent.
Kettlebells Around the World
This movement engages the core, grip strength, and forearms while also improving hip and shoulder stability. To perform this, hold a kettlebell in both hands and pass it around your body while switching hands behind and in front.
Plate Around the World
This helps to build upper body strength, enhances shoulder flexibility, and improves muscle endurance. To perform this exercise, hold a weight plate with both hands and rotate it around your body in a controlled motion.
Seated Around the World
It isolates the shoulders and arms which makes it suitable for people with lower-body limitations. To perform this exercise, be seated keep your core engaged, and back straight.
Resistance Bands Around the World
This movement helps with shoulder joint health, increases mobility, and allows low-impact training. To perform this, hold both ends of a resistance band and move your arms in a circular motion while maintaining tension.
3. Step-By-step Guide for Performing The Around the World Exercise
Starting Position
First, stand tall with feet shoulder-width apart
Then, hold a dumbbell/Kettlebell/Weight Plate in each hand with a firm grip
Keep your core engaged and your back should be straight
Upward Movement
Continue to move the weight up and over the head in a circular motion
The elbows should be slightly bent but stable
The core should be tight to avoid excessive swaying
Downward Movement
Bring the weight downwards, towards the opposite side of your body
Again move it back to the starting position in a smooth motion
Breathing should be steady throughout the movement
Repeat The Movement
Do 6-12 reps in one direction
Switch directions and repeat the movements in reverse form
The form should be proper throughout the entire movement to avoid any risk of injuries.
The Around The World Exercise is a very simple and effective movement that helps with flexibility, coordination, and muscle endurance. If you want to get the best results then focus on correct posture and controlled movements. Furthermore, start with light weights to achieve the form, and keep your movements slow and controlled. Inhale as you lift and exhale as you lower. Hurry up and add these exercises to your workout routine to experience amazing results!
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