Enhancing Skills

Swing

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:

Exercise

Equipment:

Dumbbell

The 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:

  1. Begin by standing with your feet shoulder-width apart and holding the dumbbell with both hands between your legs.
  2. Hinge at the hips and swing the dumbbell back between your legs.
  3. Use the momentum to swing the dumbbell forward and upward, driving your hips forward.
  4. 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:

Shoulders

Muscle Group(s):

Abdominals, Biceps, Gluteus, Hamstring, Quadriceps, Shoulders, Upper back

Muscles used:

Primary:

Deltoids, Latissimus Dorsi, Glutes, Rectus Abdominis

Secondary:

Hamstrings, Quadriceps

Tertiary:

Biceps Brachii

Difficulty:

Intermediate

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.


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