Dumbbell Swing Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Dumbbell
- Body Part
- Hips, Shoulders, Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Pectoralis Major Clavicular Head, Soleus, Serratus Anterior, Deltoid Lateral, Adductor Magnus, Deltoids, Hamstrings, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6.5
- Alternate Names
- Dumbbell Kettlebell Swing
How to: Dumbbell Swing
- Stand with your feet shoulder-width apart, holding a dumbbell with both hands.
- Bend slightly at the knees and hinge at the hips to swing the dumbbell back between your legs.
- Explosively drive your hips forward to swing the dumbbell up to shoulder height.
- Let the weight travel back down between your legs again and repeat.
Common Mistakes
- Rounding the back during the swing.
- Using too much momentum instead of engaging muscles.
- Not fully extending the hips.
Modifications
- Use lighter weights for beginners.
- Perform the movement without weight to master form.
Tips
- Keep your back straight and core engaged.
- Use a moderate weight that allows controlled movement.
- Maintain a steady pace throughout the exercise.
Dumbbell Swing Alternatives
Tags
strength
dumbbell
glutes
hamstrings
shoulders
fitness