Back, Forearms, Hips & Buttocks, Hyperstrike Exercise Videos, Shoulders

Dumbbell Swing

Dumbbell Swing

[Elite_video_player id=”177″]

Muscle Groups
  • Back
  • Forearms
  • Hips & Buttocks
  • Shoulders
  • Metabolic conditioning.
  • Strengthen the lower back and hips.


The Dumbbell Swing is a great exercise that can be used as a strength exercise or conditioning exercise. It builds power and endurance in the hips and posterior chain. You can do the Dumbbell Swing on its own or as part of a circuit.


  • Squat down and pick up the dumbbell by one end.
  • Pushing your butt back and bending your knees slightly swing the dumbbell back, between your legs.
  • Use your hips and legs to swing the dumbbell up, over your head if you can.


  • Bad posture.
  • Swinging the dumbbell to close to the ground.
  • Using your arms too much.