Dumbbell Swing

  1. Start by standing with your feet shoulder-width apart and holding a dumbbell in both hands.
  2. Bend your knees slightly and hinge at the hips to swing the dumbbell between your legs.
  3. From this starting position, explosively extend your hips and swing the dumbbell up to chest height.
  4. Allow the momentum of the swing to carry the dumbbell back down between your legs, and then repeat the movement for the desired number of repetitions.
Grips Overhand, Neutral
Mechanic Compound
Force Push
Difficulty Beginner