How to do a dumbbell swing

Setup:

1. Stance and Grip: Stand with your feet slightly wider than shoulder-width apart, toes pointed slightly outward. Hold a dumbbell vertically with both hands in front of your hips, arms straight.
2. Hinge Position: Push your hips back, softening your knees and lowering your torso, until the dumbbell swings between your legs. Keep your back straight and chest lifted.

The Lift:

1. Swing Upward: Explosively drive your hips forward, standing tall and using the momentum to swing the dumbbell up in front of you to chest or shoulder height. Keep your arms relaxed, allowing the momentum from your hips to guide the swing.
2. Hinge Back: As the dumbbell starts to descend, hinge at the hips, pushing them back and allowing the dumbbell to swing back between your legs. Maintain a flat back and keep your core engaged.
3. Repeat: Continue the swinging motion, flowing smoothly from the hinge to the hip extension and back.

Tips:

• Hip Hinge: The key to this exercise is the powerful hip hinge. Your arms act as a pendulum, guided by the momentum generated from your hips.
• Keep Back Flat: Avoid rounding your back. Maintain a neutral spine throughout the movement.
• Breathe: Exhale as you swing the dumbbell upward, inhale as you hinge back.
• Variations: You can swing the dumbbell to chest height (Russian swing) or shoulder height (American swing).