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Dumbbell March
A loaded marching exercise holding dumbbells that targets core stabilizers, hip flexors, and shoulders to build balance, stability, and functional strength; commonly used in conditioning workouts.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Obliques, Hip Flexors
Secondary Muscles
Glutes, Forearms
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
9/10Rectus Abdominis, Transverse Abdominis
Obliques
8/10External Obliques
Hip Flexors
8/10Iliopsoas
Lower Back
7/10Erector Spinae
Shoulders
6/10Anterior Delts
Glutes
5/10Glute Medius
Forearms
4/10Flexors
Programming
Typical Rep Range
10-30 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand tall with feet hip-width apart, holding a dumbbell in each hand at your sides with palms facing your body and core braced.
- Brace your core and maintain upright posture.
- Lift one knee slowly toward hip height while keeping hips level.
- Hold the position briefly for balance on the standing leg.
- Lower the foot controlled back to the ground.
- Immediately lift the opposite knee in the same manner.
- Alternate legs in a steady marching rhythm.
- Continue for desired reps or time while resisting torso sway.
Coaching Tips
Form Cues
- Brace core tight
- Keep hips square
- Eyes forward
- Shoulders down
- Controlled pace
- No swaying
Breathing
Breathe steadily and continuously, exhaling during the knee lift and inhaling as you lower.
Tempo
2-1-2
Range of Motion
Lift knee to hip height with full hip flexion; maintain neutral spine without excessive forward lean or side bend.
Safety
Safety Notes
- Start with light weights to master form
- Avoid if acute lower back pain exists
- Use supportive shoes for stability
- Clear space to prevent tripping
- Stop if sharp pain occurs
- Warm up joints before starting
Spotting
No spotter needed; perform in open space with safeties if using heavy weights, but self-supported.
Common Mistakes
- Leaning to one side
- Arching the back
- Jerking movements
- Dropping shoulders
- Losing core tension
- Uneven knee height
When to Avoid
- Acute lower back injury
- Shoulder instability
- Balance disorders
Flexibility Needed
- Adequate hip flexion range
- Ankle dorsiflexion for stability
Build Up First
- Basic core engagement
- Single-leg balance competency
Also known as
Weighted March, Farmer's March, Loaded March
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