Also read: Kettlebells vs Dumbell Swings
Dumbbell Swings Technique (two arm)
- Start with your feet slightly wider then shoulder width apart. Turn your toes slightly outwards.
- Place the dumbbell between your feet. Push your hips back, bend forward, and grab the Dumbbell with two hands.
- This is the starting position: shoulders back, hips high, back straight, abs contracted, and head facing forward.
- From this position, snap your hips forward, and allow the momentum of the action swing the dumbbell forward.
- Straighten your body until the dumbbell is right in front of your face. Reverse the movement, and bring the dumbbell back to starting position.
Dumbbell Swings Technique (one arm)
This one comes straight from the TacFit Mass Assault manual:
- The Swing is propelled by hip snap and leg drive—the arm is just hanging on. Hold a dumbbell in one hand.
- Maintain good crown to coccyx spinal alignment as you fold at the hips and drive the dumbbell down between your legs.
- Exhale hard to activate the core, clench your glutes and explode forward, snapping your hips to full extension and standing tall.
- Keep your shoulders packed and maintain elbow lock as the dumbbell is propelled upwards by the force of this hip snap.
- On the down swing, allow the weight of the descending dumbbell to pull you back into the beginning position as you press down and load for the next rep.