BARREL THROW

Place the band under the feet evenly. Grasp the band in each hand. Picture having a barrel and tossing and or swinging it to either side of you. Raise one arm out to a side raise, and have the other move in the same direction in front of you face. Swoop down across the front of the body and repeat the same movement to the other side. Make sure to keep the movement smooth and repetitive.

to perform the barrel throws with the bands grasp and take each handle or strap and place evenly under both feet simply swing your arms in front of you and out to either side the palm should face down the entire time throughout the movement make sure to extend the arm on the side of your first swing out straight just like a side raise and the opposite arm should be bent at a 90 degree angle at the elbow as you reach across your body

I call it a barrel throw. all right there might be other names out there people use for it because it really isn't a name that sticks with it and what it is is its representative if you had a barrel and you were throwing a barrel one side to the other you're mimicking the same movement but you're doing it with either dumbbells we're doing it with bands a lot of cases I like to use the bands because they provide those linear variable resistance principles as well as the movement pattern can be sped up a little bit but today we're just going to be using the dumbbells so I'm going to demonstrate the movement talk to you guys about the benefits in the technique that you need to be aware of when you do this movement so you guys can expect the results that you're going to get from it so first things first take a pair of dumbbells what we're going to do here is we're going to kind of stand at an angle so you guys can see what I'm doing and all are you doing coming up let's go to the front here so you can see from the front it's a combination of a side raise and we're literally swinging the dumbbells back and forth from side to side and we're gonna relax alright so first things first you notice we were doing movements that were different each time that we went through the pattern it is similar to a sideways a side race is a part of this movement in a unilateral fashion with one arm depending on what side of the body you go to the whole concept behind barrel throws is to incorporate and emphasize more than just one part of the end of the deltoid muscles remember the deltoids have three heads you have an anterior deltoids anterior deltoids lateral deltoid in a posterior deltoid this movement really emphasizes both the anterior as well as the lateral deltoid heads the cool thing about this is you see a lot of people do in certain movements to where they do bicep curl of shoulder process to where they're trying to get more compound movements to emphasize more muscles in a working set this is one of those type of movements but now what we're doing is we're focusing on the anterior in the lateral deltoid head so as I start out with this movement as I come up here to this side of my body my left arm primary muscle group duggan is involved is a lateral deltoid head as my right arm comes up here and crosses my face in a bent position the bent position here what that simulates is a front raise to where my anterior deltoid is actually emphasized the nice thing about this is that versus a front raise this really makes sure that you're putting a lot of emphasis on to the anterior deltoid heading because my arm is bent here what happens is is typically I can go for more weight if I go ahead and I move this way out here it puts more stress on to my anterior deltoid because the lever arm is extending further away from the point of the working low so as my arm extends out here there's more leverage and weight applied to the muscle that's the reason why I have it in a bent position so as you get a little bit stronger with weight you can either a increase the weight or be just come out here and push the arm out a little bit further in front of the body instead of right up here a nice thing I do like about having a bent position is allows you to really focus on driving your elbow up as you come up you want to drive your elbow up as you come back down here the movement pattern changes if you look at the dumbbells down here the movement pattern changes towards the dumbbells come down they cross my body and they come up here into the same movement and you're just swinging the weight back and forth coming up swinging the weight back and forth there's a lot of mind a muscle connection that happens with this movement.