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StrengthGlutesCardio
Dumbbell Kettlebell Swing
Dumbbell
A dynamic hip-hinge exercise that uses a dumbbell to train explosive hip extension.
Level
Intermediate
Equipment
Dumbbell
Focus
Glutes · Hamstrings · Core
Exercise Demonstration
Visual demo
Demonstration videos focus on movement quality. Use the cues below for additional guidance.
Key Cues
Do it well.
01
Hinge rather than squat.
02
Drive the hips forward powerfully.
03
Keep the arms relaxed.
04
Let the hips create the movement.
Common Mistakes
Watch for this.
01
Lifting the dumbbell mainly with the arms.
02
Squatting too deeply.
03
Hyperextending the lower back at the top.
Exercise Family
Same movement.
Different setup.
Choose the version that matches your equipment, experience and current training plan.
Featured In
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