Dumbbell Swing

The dumbbell swing is a hip-driven movement where one dumbbell swings from between your legs to chest height. It trains glutes and hamstrings and builds conditioning without much load on your spine.

How to do the Dumbbell Swing

1. Hold one dumbbell upright by the top end with both hands.
2. Hinge and let the dumbbell swing back between your legs, with your back flat.
3. Snap your hips forward, so the dumbbell floats to chest height.
4. Let it fall back and hinge again, keeping your arms relaxed.

Common mistakes

• You squat the swing. Push your hips back and keep your shins close to vertical.
• You lift the dumbbell with your arms. The hips create the movement. Your arms just guide it.
• Your back rounds at the bottom. Reduce the weight and keep your chest proud.

With a bench or without

A bench is not needed.

The movement is done standing, so nothing changes without a bench.

Easier and harder versions

Easier: Use a lighter dumbbell and practice hinging with no weight first.

Harder: Use a heavier dumbbell or swing with one hand and switch each rep.

Workouts that use the Dumbbell Swing

More full-body exercises