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  SPRI Education  

Dual Grip Xerball ®


Stand with feet shoulder width apart. Hold one handle in each hand with arms straight and ball in front of one knee directly below same side shoulder. Keep hips and shoulders square, bend forward slightly at the hips with knees bent.

Slowly raise arms forward and upward over opposite side shoulder while straightening legs and rotating at the waist in the same side direction. Keep wrists firm, arms straight, and abdominal muscles tight, with head, shoulders, and hips aligned. Hold 1-2 seconds, slowly return to start position and repeat.
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