How to do Dumbbell Swings: Step-By-Step & Video

Dumbbell Swings similar to kettlebell swings. They both target your glutes, thighs, and core muscles, improving lower body strength and stability.

Dumbbell Swings Modifications

Based on your Fitness Level

Beginner, Intermediate, & Expert: All levels will want to use a dumbbell or kettlebell. For each fitness level you will want to pick a weight that is challenging but allows you to finish each set.

Step-By-Step Instructions to Complete Dumbbell Swings

Begin by standing tall with your feet shoulder-width apart.
Grab a dumbbell or kettlebell with both hands.
Without rounding your lower back, bend your knees slightly, push your hips back, and swing the weight between your legs.
Begin by pushing the weight backwards
Then thrusting your hips forward using the momentum from the thrust to swing the weight up in front of your body, about chest high.
Allow the dumbbell to swing back down between your legs.

That is one Dumbbell Swing. Complete the number of recommended reps.

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