How To Do Dumbbell Swing Properly

The dumbbell swing is the best remedy to increase power and strength while enhancing athletic performance.

Sadly, it is not as popular as it should be yet; it has myriad benefits for your body.

The swing is an excellent exercise for fitness enthusiasts because it is practical and straightforward to perform. Beginners master the technique fast.

Here are simple steps on how to perform this exercise.

  • Hold a dumbbell in the middle with one hand in front of the other.
  • Keep your back straight and your shoulders back.
  • Set your feet apart at shoulder-width apart.
  • As you swing the weight between your legs, don’t round your lower back by bending your knees or shoving your hips back.
  • Once the weight is behind you, swing the dumbbell to your chest level by contracting your glutes and thrusting your hips forward.
  • Because your hip thrust is propelling the weight forward, you don’t need to use your arms or shoulders to elevate it.
  • Engage your glutes, quads, and core as hard as you can at the apex of the movement. Think of yourself as a vertical plank.
  • Then allow the weight to swing back between your legs and repeat.

Once this is done correctly, you set out on a fitness transformation. Here are more details about this workout regimen.


Primary and secondary muscles are significant targets of the dumbbell swing exercise. Ideally, the swing activates lower and upper body muscles.


Glutes and hamstring: Muscles produce more hypertrophic stimuli under tension. Glutes and hamstring activate with every swing you make.

Quads: Swinging the dumbbell between the legs on bended knees builds the quads muscles.

Hamstring: These muscles shoulder most of the weight during the exercise. Therefore, they are crucial in every swing taken.


Legs: Muscles hold the whole body weight during the workout —the pressure of keeping you stable works these muscles intensely.

Shoulder: The swings only happen due to arm movement, and the shoulder muscles do a splendid job in enabling arm rotation.

Core: A group of muscles on the back give the body stability during the exercise.


Before exploring the variation of this exercise, it is worth noting that it has several benefits.

Here they are.


It would help if you did some variation of a deep back squat and a front lateral raise, and an overhead press for the dumbbell swing.

Thus, the swing is complex; it engages numerous main muscular groups, such as the quadriceps, hamstrings, chest, trapezius, shoulders, and abdominals.

You increase strength, endurance, power, and speed by working all of these muscles while altering the weight and tempo.


A dumbbell swing is one of the most straightforward workouts in training for physical strength.

You don’t need much more than a dumbbell and a bit of space in your thoughts. In addition, you can perform this exercise almost anywhere.


The risk of injury is much lower with this exercise than any other because it does not compress the spine or joints.

The simple nature of the exercise makes it easy to master the technique and execute it effortlessly. The more complex a technique to perform is, the higher the risk of injury in the exercise world.


Speed, muscular endurance, and strength are focal points in this training. The more you train, the better your performance.


Executing a swing means keeping a tight grip on the dumbbells.


You still can reap the same benefit with variations to this workout regimen as follows.


The kettlebell swing is unique when focusing on the execution, but it has the same benefit as the dumbbell swing.

Unlike the former, where the grip is neutral, you use a pronated grip on the kettlebell handle. Here are the steps.

  • Hold a kettlebell in front of you with both hands at arm’s length.
  • The kettlebell should now be between your legs while you rock back slightly.
  • Swing the weight up to shoulder height by contracting and extending your hips and glutes.
  • Remember, you are not trying to lift the weight with your arms. You are only relying on the weight’s momentum.
  • Swing the kettlebell between your legs again, this time in the opposite direction of the last swinging motion.
  • When you bend at the hips, your back should be arched to avoid rounding it at any point.
  • Toss yourself about like a pendulum.

The beauty of a kettlebell swing is that muscles work more intensely with more range of motion than in the former swing.


If you don’t have a dumbbell, use a sandbag or rock-filled bag. The only thing you look out for is the weigh-in bag.

Otherwise, it works as good as a dumbbell with the steps listed above to complete this exercise.


This workout is easy to perform, but it comes with its fair share of mishaps.

These are the mistakes you should avoid.

  • First, keep an eye on the weight falling below your shoulders. Too much weight erodes the effectiveness of the exercise.
  • Subsequently, failure to use wrists wrap increases the chances of suffering from a wrist injury. What happens is that the wrists snap, especially with a quick swing.
  • You should also avoid taking the swings too high because you end up getting a back injury.
  • Another mistake you should avoid is a rounded back when doing this exercise. It exposes you to lower back injuries. Therefore, check your chest position – it should be up with a straight back.
  • Your feet must not leave the ground while doing this exercise. They should always remain firm on the ground to give you proper form.


Improving your physical strength should not be a daunting task. All you have to do is learn how to do dumbbell swing correctly, and your journey begins.

What’s encouraging about this workout is that it is not complicated, and you can do it anywhere.