Dumbbell Swing
The dumbbell swing develops glute power and hip hinge technique through a dynamic movement.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand with your feet hip-width apart and place a dumbbell on the floor between your feet.
- 02
Grip the dumbbell with both hands, brace your core, push your hips back, and hinge at the hips. Keep your back neutral.
- 03
Swing the dumbbell back between your legs and load your glutes and hamstrings without squatting deeply.
- 04
Drive your hips forward explosively and squeeze your glutes hard, allowing the dumbbell to rise to chest height while keeping your arms relaxed.
- 05
Lower the dumbbell under control back between your legs and repeat in a smooth, rhythmic motion.
How to get started at the gym
§ 03 · SisuLiftDumbbell Swing is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 04 · TipsDrive the dumbbell with hip extension rather than lifting it with your arms. Keep your shoulder blades lightly pulled back and down and maintain a neutral back throughout the set.
The dumbbell swing develops glute power and hip hinge technique through a dynamic movement.
More exercises: Glutes
§ 05 · Same muscles
Ready to start?
Your next personal record is waiting.
No commitment. No card. 14 days, and you decide yourself if it fits.