Dumbbell Swing exercise is a movement that is regarded by many fitness trainers as a full body exercise.

It builds the quadriceps, glutes, hamstrings, calves, lower back, abdominals, front and rear shoulders, upper back and traps.

Dumbbell Swings are a great exercise for sports that require coordination of different muscle groups.

A good example would be the jump shot in basketball.

During the jump you transition from the hips, glutes, legs, calves toward the lower back, upper back and shoulders when you release the shot.

Dumbbell Swing How To

  • Grab the handle of a barbell with both hands and stand in a wider than shoulder width position.
  • Tighten your core; inhale and initiate the downward swing by bending at the hips then knees and dropping back at the glutes.
  • The dumbbell should swing between your legs and your arms in a straight position.
  • Exhale then swing the dumbbell upward by extending the hips, knees and flexing the calf muscles to bring the dumbbell up over your hard. Keep your arms straight at all times.
  • Allow the dumbbell to swing down by following the same path to the starting position between your legs.
  • Repeat the movement until you have completed the targeted number of reps.

Form and Technique

It is important that you do not initiate the downward swing by bending forward with your lower back and your knees rolling over your feet.

Think about assuming the same position when doing T-Bar Rows. Your body is angled forward by bending at the hips.

Use your legs to drive the dumbbell to shoulder level. If you want a more challenging movement, then complete the transition by flexing your calf muscles so the dumbbell can continue its ascent above your head.

Keep your core tight at all times. Visualise pulling your rib cage toward your stomach to keep the start position tight.

Variations: Kettlebell Swing, Sumo Deadlift

Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains: n/a

Dumbbell Swings

How To Do Dumbbell Swings