Dumbbell Swing

Dumbbell Swing Instruction

• Set the DB on the ground in between your feet.
• The DB is resting on its head.
• Maintain a slight knee bend with your core braced and shoulders pinned back. 
• Neutral spine with your ribs stacked on-top of your pelvis.
• Brace your core and hinge at the hips to grip the DB head with both hands and lift a foot off the floor.
• You are holding the head of the DB, not the handle.
• Swing the DB back subtly between your legs.
• Reverse the motion rapidly, by extending the hips and contracting the glutes.
• The momentum of the DB should carry it in front of you to shoulder height. 
• Your arms are passive, they are not controlling the movement.
• Allow the DB to travel back between your legs by hinging your hips on the descent. 

*Tips*

• This movement is athletic and rhythmic in nature so you should not feel stiff. However, maintain a braced core and neutral spine.
  
• Use your glutes to initiate the movement, not your arms. The arms are levers between your body and the DB.