Dumbbell Swing
A two-hand swing that drives a single dumbbell from between the legs all the way overhead. The hip snap trains explosive posterior-chain power, and the overhead finish asks more of the shoulders than a chest-height swing.
Primary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
Secondary muscles
- Quadriceps
- Lower Back (Erector Spinae)
- Front Delts
- Forearm Flexors
- Sets
- 3–4
- Reps
- 10–15
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with feet slightly wider than shoulder-width, holding one dumbbell by the end with both hands, arms long in front of your hips.
Hinge and hike the dumbbell back between your legs, keeping your back flat.
Snap your hips forward and stand tall to drive the dumbbell up.
Let the momentum carry it overhead with straight arms and a braced trunk.
Guide it back down, hinge as it passes your hips and flow into the next rep.
Breathing: Exhale sharply at the hip snap, inhale as the dumbbell falls back.
Coaching tips
Hips throw the weight
Arms are ropes
Ribs down overhead
Common mistakes
Squatting instead of hinging
Lifting the weight with the shoulders
Arching the lower back overhead
Letting the dumbbell pull you forward at the bottom
Safety notes
Grip the dumbbell securely by one end and use a load you can control overhead.
Clear the space around you before swinging.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.