Dumbbell Swing

Description

The dumbbell swing is an explosive hip-hinge exercise where you swing a single dumbbell from between your legs up to roughly chest or shoulder height using hip drive. It is the dumbbell equivalent of the kettlebell swing — a foundational power-and-conditioning lift that builds the glutes, hamstrings, lower back, and cardiovascular capacity simultaneously.

Muscle Group

Back, Glutes, Hamstrings, Hips

Equipment Required

Dumbbell

Dumbbell Swing Instructions

Stand with feet just wider than shoulder-width, holding a dumbbell vertically with both hands by the top end. The dumbbell hangs at arm’s length between your legs.
Hinge at the hips and let the dumbbell swing back between your legs. Your back stays flat and knees stay slightly bent.
Brace your core hard. Set a deep “hike pass” position — chest tall, lats engaged, dumbbell behind your hips.
Explosively snap your hips forward by squeezing your glutes hard. The hip drive sends the dumbbell forward and up.
Let the dumbbell swing up to roughly chest or shoulder height. Your arms guide the dumbbell — they do not lift it.
At the top, your body should be standing tall with hips and knees fully extended. Glutes squeezed.
Let the dumbbell swing back down, hinging at the hips again as it passes your knees.
Repeat for the desired number of reps in a continuous, rhythmic motion.