Spell Caster
Spell Caster is a strength and coordination - spell caster rotation exercise involving Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rectus abdominis
- Secondary muscles
- Gluteus maximus, Deltoid
- Exercise type
- Strength and coordination - Spell Caster rotation
Exercise technique
- Load
Grip two light dumbbells with an overhand grip.
- Base
Take a wide stance and soften your knees.
- Preparation
Bring the dumbbells together beside one hip.
- Arc
Keep your arms extended as you move the weights across the front of your torso to the opposite side.
- Rotation
Turn your chest and hips together, pivoting through your feet if needed.
- Brake
Slow the weights on the opposite side without straining your lower back.
- Alternate
Change sides along the same controlled arc.
Key technique points
- Start with light weights and a short arc.
- Keep the dumbbells parallel as you move them.
- Maintain a similar elbow angle.
- Do not lock your knees.
- Do not twist through your lower back alone.
- Slow down at the sides.
Common mistakes
Swinging heavy weights
Do not increase the demand of the long arm lever with resistance you cannot control.
Locking the feet
Do not concentrate twisting forces in your knees and lower back while your pelvis turns.
Separating the arms
Do not swing the dumbbells along different paths.
Arching backward at the waist
Do not thrust your ribs forward as the weights pass in front.
Changing direction abruptly
Do not increase shoulder loading by swinging back from the sides without braking.
Clashing the dumbbells
Do not hit the weights together as you move them as a pair.
Frequently asked questions
Spell Caster: why is “Swinging heavy weights” a mistake?
Do not increase the demand of the long arm lever with resistance you cannot control.
Spell Caster: why is “Locking the feet” a mistake?
Do not concentrate twisting forces in your knees and lower back while your pelvis turns.
Spell Caster: why is “Separating the arms” a mistake?
Do not swing the dumbbells along different paths.
Spell Caster: why is “Arching backward at the waist” a mistake?
Do not thrust your ribs forward as the weights pass in front.
Spell Caster: why is “Changing direction abruptly” a mistake?
Do not increase shoulder loading by swinging back from the sides without braking.
Spell Caster: why is “Clashing the dumbbells” a mistake?
Do not hit the weights together as you move them as a pair.
What should I focus on when doing Spell Caster?
Start with light weights and a short arc. Keep the dumbbells parallel as you move them. Maintain a similar elbow angle. Do not lock your knees. Do not twist through your lower back alone. Slow down at the sides.
Related exercises
- Kneeling Ab Wheel Rollout
- Bear Plank
- Bicycle Crunch
- Cable Crunch
- Captain's Chair Knee Raise
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.