How to do Single-Arm Dumbbell Swing (Right)

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Difficulty: Hard

Impact Level: Normal

Target Body Parts: abs, upper back, lower back, glutes, hamstrings, shoulders

Instructions

Stand with feet slightly wider than shoulder width. Hold the dumbbell in your right hand, with the arm straight down in front of your body. Keep the shoulders slightly pulled back and chest open. Your left arm can be kept up and out to your side for balance. Engage your core, push your hips back and bend your knees, pulling the dumbbell between your legs. Vigorously thrust your hips forward, and propel the dumbbell up and straight out to shoulder height. Ensure that your glutes are squeezed and knees are locked at this top position. Allow the dumbbell to come back down, push your hips back and bend your knees to ‘catch’ the dumbbell between your legs. Vigorously thrust your hips forward to start the next swing. Keep your eyes looking straight ahead for the duration of this exercise. Remember to keep your chest up and open at all times. Keep your back in a neutral position and don’t allow yourself to bend forward or twist to one side. Your glutes and legs power this exercise, not your arms or shoulders.

How to make Single-Arm Dumbbell Swing (Right) easier

You can use two hands to grip the dumbbell. This will feel more stable, with less chance of twisting the torso.

How to make Single-Arm Dumbbell Swing (Right) more challenging

Swing the dumbbell up above the head. This will be more challenging for the shoulders and core.

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