Side Sweep
Rep Range
Time Based
Hints
Begin the movement by driving off one foot and leaping sideways, landing on the opposite foot. As you make the leap, swing the arm opposite to your landing foot across your body in a smooth arc, finishing with the palm facing upwards. This arm movement not only aids in balance but also mimics the fluidity of a skater propelling on ice. When landing, ensure the trailing leg crosses behind the stance leg close to the floor. Maintain a lifted chest, but allow a slight forward lean to keep balance, engaging the core muscles throughout. Landing softly on the balls of your feet minimizes joint impact. Aim for controlled, wide leaps from side to side to ensure a broad range of motion. To assist with balance and focus, fix your gaze straight ahead rather than on your feet.
Common Mistakes
Avoid landing with a straight knee on the weight-bearing leg. A slightly bent knee will absorb the impact and reduce injury risk. Avoid leaning too forward or rounding the back. Keep the spine straight with just a modest forward lean. Not fully utilizing the sweeping arm movement can compromise balance and the efficiency of the workout. It's vital to ensure the sweeping motion is fluid and controlled. Landing too aggressively can increase strain on the joints, so aim for a soft, controlled landing.
Breathing
Exhale during the leap and as the opposite arm swings across the body. Inhale in preparation for the next leap. This breathing rhythm aids in stamina and ensures the muscles receive continuous oxygenation.
Muscle Focus
Primary Focus Area
Cardiovascular System
Secondary Focus Area
Lower Body, Core, Shoulders, Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae
Tertiary Focus Area
Chest