Swing
May 5th, 2023 4:27 PM Mr. Q Categories: Dumbbell
Talk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.
Type:
ExerciseEquipment:
DumbbellThe dumbbell swing is a dynamic full-body exercise that involves swinging a dumbbell between the legs and then using the momentum to raise it to shoulder height.
Stretch to do prior to exercise:
- Glute stretch
- Hamstring stretch
- Shoulder stretch
Warmup to do prior to exercise:
- 5-10 minutes of light cardio (e.g. jogging, jumping jacks)
- Arm circles
- Hip circles
- Leg swings
How to select the proper weight: Start with a light weight and gradually increase as you become more comfortable with the movement. The weight should allow you to complete the exercise with proper form.
Proper form:
- Begin by standing with your feet shoulder-width apart and holding the dumbbell with both hands between your legs.
- Hinge at the hips and swing the dumbbell back between your legs.
- Use the momentum to swing the dumbbell forward and upward, driving your hips forward.
- As the dumbbell reaches shoulder height, pull it back down between your legs and repeat.
How to reduce the difficulty:
- Use a lighter weight
- Reduce the range of motion
How to increase the difficulty:
- Use a heavier weight
- Increase the range of motion
- Add a jump at the end of the swing
Number of reps: Beginner: 8-10 reps Intermediate: 12-15 reps Advanced: 20-25 reps
Estimated time for exercise: 10-15 minutes
Body Group:
ShouldersMuscle Group(s):
Abdominals, Biceps, Gluteus, Hamstring, Quadriceps, Shoulders, Upper backMuscles used:
Primary:
Deltoids, Latissimus Dorsi, Glutes, Rectus AbdominisSecondary:
Hamstrings, QuadricepsTertiary:
Biceps BrachiiDifficulty:
IntermediateTalk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.