Single-Arm Dumbbell Swing

This dumbbell exercise is a variation of the famous kettlebell swing that targets mainly the hamstrings and the glute muscles. This movement is an excellent exercise to improve posterior chain power and strength.

• This compound exercise targets mainly the glutes and the hamstring muscles of both legs.
• This exercise also challenges the strength and stability of the shoulders and core.
• This variation will help address any muscle imbalances between both sides.

• If not correctly executed, this exercise can injure the lower back and the spine.
• This exercise can also hurt the shoulders, elbows, and wrists with poor form.
• Proper execution and progression of resistance are a must to avoid injuries.
• Beginners should always start with light resistance and practice good form first.