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Glutes · Intermediate

Dumbbell Single Arm Swing

Explosive hip-hinge drill developing posterior-chain power and timing.

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Dumbbell Single Arm Swing demonstration

Exercise overview

Training details

GlutesHamstringsCoreShoulders

Equipment

Dumbbell

Sets × reps

4 × 6

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Place one dumbbell between your feet, hinge at your hips, and grip it securely with one hand.
  2. 02Hike the dumbbell backward between your legs while keeping your arm long and your spine controlled.
  3. 03Drive your hips forward powerfully so the dumbbell swings to about chest height.
  4. 04Let the weight fall naturally and guide it back between your legs as you hinge again.
  5. 05Continue the hip-driven rhythm without squatting excessively or lifting the dumbbell with your shoulder.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationAmerican Dumbbell Swing

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteKettlebell Single Arm SwingComparable substituteKettlebell Hang Power CleanComparable substituteAlternating-Hand Kettlebell Swing

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