Kysero
Try for free

Full Body · Intermediate

Dumbbell Swing to Squat and Press

Full-body complex linking a bilateral dumbbell swing, rack receive, squat, and overhead press.

View instructionsAll exercises
Back to all exercises
Dumbbell Swing to Squat and Press demonstration

Exercise overview

Training details

Full Body

Equipment

Dumbbell

Sets × reps

4 × 6

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Stand holding one dumbbell in each hand, brace your trunk, and hinge to swing both weights back between your legs.
  2. 02Drive your hips forward and guide the dumbbells smoothly into a shoulder-rack position.
  3. 03Set your feet and descend into a controlled squat with your chest lifted and knees aligned.
  4. 04Drive out of the squat and continue into an overhead press until both elbows lock.
  5. 05Lower the dumbbells to your shoulders, guide them into the next hinge, and repeat under control.

Keep exploring

Variations

Browse the full library

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

Easier regressionDumbbell ThrusterRelated variationDumbbell Hang Clean ThrusterRelated variationDumbbell Single Arm Thruster

Keep exploring

Alternatives

Browse the full library

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

Comparable substituteBarbell Hang SnatchComparable substituteBarbell Thruster (Squat to Press)Comparable substituteKettlebell Turkish Get-Up (Squat style)Comparable substituteSquat JumpComparable substituteKettlebell Clean & Goblet SquatComparable substituteKettlebell Hang Power Clean

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder