Dumbbell Swing
Gym Exercise Card
Equipment
The dumbbell swing is a full-body exercise primarily targeting the glutes and hamstrings while also engaging the shoulders and core. This dynamic movement helps build strength and power, similar to the kettlebell swing, and enhances cardiovascular fitness.
How to do it
- Start with feet shoulder-width apart, holding a dumbbell with both hands in front of you.
- Bend your knees slightly and hinge at the hips, swinging the dumbbell between your legs.
- Drive through your heels and thrust your hips forward to swing the dumbbell upward to shoulder height.
- Keep your core tight and back straight throughout the movement.
- Let the dumbbell swing back down and repeat.
Muscles worked
Primary Gluteus Maximus Hamstrings
Secondary Deltoid Anterior Erector Spinae Quadriceps
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