Dumbbell Full Swing Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Dumbbell
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Pectoralis Major Clavicular Head, Soleus, Serratus Anterior, Deltoid Lateral, Adductor Magnus, Deltoid Anterior, Hamstrings, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6.5
- Alternate Names
- Dumbbell Swing
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Full Swing
- Stand with your feet shoulder-width apart, holding a dumbbell with both hands in front of you.
- Hinge at your hips and slightly bend your knees, allowing the dumbbell to swing between your legs.
- Engage your glutes and thrust your hips forward as you swing the dumbbell up to shoulder height.
- Allow the dumbbell to swing back down in a controlled manner and repeat.
Common Mistakes
- Using too much momentum instead of power from the legs.
- Bending the back instead of hinging at the hips.
- Not controlling the kettlebell on its way down.
Modifications
- Use a lighter weight to start if you have not performed this exercise before.
- Perform the motion without weights if stability is a concern.
Tips
- Engage your core throughout the movement to maintain stability.
- Keep your back straight and avoid leaning excessively forward.
- Control the motion; do not let the dumbbell pull you down suddenly.
Dumbbell Full Swing Alternatives
Tags
hips
strength
dumbbell
power
glutes
hamstrings
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