Dumbbell Swings

1. Stand with your feet slightly wider than shoulder-width apart, holding a dumbbell with both hands in front of you.
2. Hinge at your hips, pushing your hips back while maintaining a slight bend in your knees. Allow the dumbbell to swing back between your legs.
3. Powerfully thrust your hips forward, using the momentum to swing the dumbbell up in front of you. Your arms should remain straight.
4. Allow the dumbbell to reach about chest level, then let it swing back between your legs as you hinge at the hips again.
5. Perform the swings in a continuous, fluid motion, using the power generated from your hips.

1. Focus on the hip hinge and hip-dominant movement. The power comes from your hips, not your arms.
2. Maintain a neutral spine throughout the exercise. Avoid rounding or arching your back.
3. Engage your core muscles to stabilize your spine and protect your lower back.
4. Ensure that your knees track in line with your toes and do not collapse inward.
5. Control the swing of the dumbbell, avoiding over-extension of the arms or using too much shoulder movement.
6. Exhale as you swing the dumbbell up, and inhale as it swings back down.

Easier

• If you're new to the exercise, start with a lighter dumbbell and gradually increase the weight as you become more comfortable.
• If the full swing is challenging, reduce the range of motion initially and gradually increase it as your strength and flexibility improve.

Harder

• If available, you can use a kettlebell for swings, which is a traditional tool for this type of exercise.