Dumbbell Swing
The swing done with one dumbbell held in both hands: a hip snap floats it to shoulder height, the arms only guiding.
How to do it
Setup
Feet shoulder-width, one dumbbell gripped in both hands under its top plate, hinged with a flat back.
Steps
- Hike the dumbbell back between the thighs.
- Snap the hips forward so it floats up to shoulder height.
- Let it fall back into the hinge and repeat.
Common mistakes
Loose grip on the handle: lock both hands round it under the top plate before the first hike. Lifting with the shoulders: the hips send it; the arms stay long. Squatting the backswing: the hips go back, the knees bend only a little.
Breathing
Sharp exhale on the hip snap, inhale on the backswing.
