Dumbbell High Swing

Description

This exercise is a dumbbell variation of the kettlebell swing. This exercise targets the same muscles as the kettlebell swing does: the glutes and the hamstrings.

Benefits

  • This exercise is great for targeting the glutes and the hamstring muscles.
  • This exercise can be used to train for explosive strength of the posterior-chain muscles.
  • Trains your overall core engagement in response to lower leg movements and additional resistance during the swing.
  • This exercise is great for individuals whose goals are to strengthen their glutes or to increase the size of the muscles.

Risks

  • This exercise is not recommended to individuals not yet familiar with the hinge pattern.
  • This exercise can injure the lower back if not properly executed.
  • This exercise is not recommended to individuals with any hip, knee, or ankle problems.
  • This exercise is not recommended for beginners.
  • Proper weight progression is advised when doing this exercise.

Additional Information

Target Muscles

Glutes, Shoulders, Triceps

Secondary Muscles

Abs, Back (Lower)

Stabilizer Muscles

N/A

Experience

Advanced (3+ years)

Equipment

1 x Dumbbell

Exercise Type

Strength

Exertion

70%

Cardio Intensity

50%

Force

Pull

Mechanic

Compound

Force Detail

Bilateral

Functions

N/A

Intensity

N/A

Bearing

N/A

Impact

N/A

Utilities

Specialized

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