American Dumbbell Swing

How to perform it

Step-by-step instructions

1. 01Stand with your feet about shoulder-width apart and hold one end of a dumbbell securely in both hands.
2. 02Hinge at your hips with a neutral spine and swing the dumbbell back between your thighs.
3. 03Extend your hips forcefully to propel the dumbbell upward, allowing the weight to rise from the hip drive rather than lifting it primarily with your arms.
4. 04Guide the dumbbell to a controlled overhead finish with your arms extended, ribs down, and body stacked without arching your lower back.
5. 05Let the dumbbell descend close to your body, absorb it with the next hip hinge, and continue only while you can control the overhead path.