Dumbbell Swing

Also known as: DB Swing, Two-Hand Dumbbell Swing, Dumbbell Russian Swing

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Body Part: Legs

Description

Swing one dumbbell from between the legs to shoulder height, holding it with both hands. Drive the movement by extending the hips, then hinge back as the dumbbell returns. This exercise develops power through the glutes and back of the thighs while the arms guide the weight rather than lift it.

How to Perform

Hinge at your hips, bend your knees slightly, and grip one end of the dumbbell with both hands. Keep your back flat and your chest open.
Pull the dumbbell back between your legs, keeping your arms straight and your shoulders packed down.
Extend your hips forcefully to swing the dumbbell to shoulder height.
Let the dumbbell move from the power of your hips, not by lifting with your arms or squatting deeply.
At the top, stand tall with your glutes tight, ribs down, and arms straight in front of you.
Let the dumbbell fall back under control, then hinge at the hips as it passes between your legs.
Repeat with a steady rhythm. Keep your spine neutral throughout and stop if you feel pain in your lower back.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Stand with your feet about shoulder width apart, with the dumbbell on the floor slightly in front of you.
Hinge at the hips by pushing them back, keep a soft bend in your knees, and grip one end of the dumbbell firmly with both hands.
Hike the dumbbell back between your thighs, keeping your shoulders packed and your arms straight but not locked.
Keep your shins fairly vertical during the hinge. This is not a squat, so avoid letting your knees travel far forward.
Keep a repeatable rhythm from one swing to the next.

Common Mistakes

Lifting the dumbbell with the arms and shoulders instead of driving with the hips.
Rounding the lower back at the bottom of the swing.
Hyperextending the lower back at the top instead of finishing with a neutral, tall posture.
Letting the knees cave inward during the hip drive.
Keeping the weight on the toes or letting the heels lift.
Failing to fully extend the hips at the top of each rep.