Dumbbell Kettlebell Swing
Explosive hip hinge using dumbbell or kettlebell
LegsIntermediatePowerHinge
At a glance
| Muscles worked | Primary: Glutes and hamstrings |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Power · Hinge |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~60 kcal |
How to do it
- Step 1: Hinge at hips holding weight
- Step 2: Swing weight back between legs
- Step 3: Explosively drive hips forward
- Step 4: Swing to chest height
- Step 5: Repeat
Equipment
- Dumbbell or kettlebell optional
Coaching tips
Benefits
Explosive hip hinge using dumbbell or kettlebell
Common mistakes
Squatting instead of hinging
Make it harder
Heavier weight
Make it easier
Bodyweight hinge
Breathing
Exhale on swing
Build a workout with this exercise
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