How to Do a Dumbbell Swing?
Similar to the kettlebell swing, this movement is done with a dumbbell. It’s important to maintain proper form. Here’s a step-by-step guide on how to do it:
- Stand with your feet shoulder-width apart. Hold a dumbbell with both hands by its handle.
- Slightly bend your knees and push your hips back. Your torso should be slightly tilted forward, but your back must remain straight.
- Swing the dumbbell between your legs and slightly backward. This movement should come from your hips, not your knees.
- Forcefully thrust your hips forward (using your hip and leg muscles) to swing the dumbbell upwards. Raise it to chest height.
- Once the dumbbell reaches chest height, push your hips back again and bring the dumbbell back between your legs. Keep your back straight and avoid straining your lower back.
What Muscles Does It Work?
- Gluteus Maximus (Glutes)
- Core
- Deltoids (Shoulders)