Dumbbell Swing
The Dumbbell Swing is a dynamic exercise that targets multiple muscle groups, including the legs, core, and shoulders. It improves strength, power, and coordination.
- Stand with your feet shoulder-width apart, holding a dumbbell with both hands in front of you.
- Hinge at your hips and slightly bend your knees, swinging the dumbbell back between your legs.
- Explosively drive your hips forward, swinging the dumbbell up to shoulder height.
- Control the descent and repeat for the desired number of repetitions.
How to perform the Dumbbell Swing
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Swing using your dumbbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your pectoralis major.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your pectoralis major rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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