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Single-Arm Dumbbell Swing

INTERMEDIATE

Single-Arm Dumbbell Swing

Single-Arm Dumbbell Swing is not only great for training your glutes and hamstrings, but it also works your core, quadriceps, and shoulder muscles. More than that, it can also burn fat and boosts your metabolism.

STRENGTH INTERMEDIATE DUMBBELLS

Demonstration Video

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Target Muscles

Layer 1
ABS BACK GLUTES HAMSTRINGS HIPS SHOULDERS

Instructions

  1. Stand with your feet shoulder-width apart and hold the dumbbell in front of your hips. Bend your knees slightly, placing your weight between your legs.
  2. Drive your hips back and then push them forward, bending your knees slightly. The weight will swing forward until it is between the stomach and chest. Drive your hips back and keep rocking the weight back and forth.

Tips

  • Make sure you complete the rep and contract your glutes at the top of the movement.
  • Avoid leaning forward. Instead, move by articulating with your hips.
  • Keep your back straight during the exercise to avoid injury.
  • Movement and strength must come from the hips. Try not to use your hands to pull the dumbbell up.

Alternative Exercises

Kettlebell Swing
INTERMEDIATE

Kettlebell Swing

POWER STRENGTH KETTLEBELLS

Kettlebell Swing strengthens your core, glutes, hamstrings, quads, back, delts, and arms. It is also a great way to increase heart rate and burn calories. It's been used often as an exercise to improve cardiovascular health and shed those unwanted pounds.

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Author

Owen
Owen Jones
Owen
Updated: 17 Sep 2024