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Dumbbell Swings

Learn how to properly perform the Dumbbell Swings with this complete demonstration video.

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What is the Dumbbell Swings?

The Dumbbell Swings are a compound exercise that primarily engages the hip, thigh, and back muscles. This dynamic exercise is excellent for improving explosive power, coordination, and overall fitness. Recommended for both beginners and advanced athletes, it allows for great variety in variations and intensities.

How to properly perform the Dumbbell Swings

  1. Stand with your feet shoulder-width apart and hold a dumbbell with both hands in front of you.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. Swing the dumbbell between your legs, then explosively drive your hips forward and swing the dumbbell up to shoulder height.
  4. Allow the dumbbell to swing back down between your legs, maintaining control.
  5. Repeat for the recommended number of repetitions.

Targeted muscles and equipment

Primary muscle
  • Full body
Mechanics type
Required equipment
Discipline
  • Strength training
  • CrossFit

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Complementary exercises

Other exercises for Full body:

Soulevé de terre valise avec kettlebellPosture du guerrier II (Virabhadrâsana ll) à la posture du chien tête en basPosture du guerrier humble (Baddha Virabhadrasana)

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