American dumbbell swing

Proper Position

• Hold a dumbbell with both hands in a neutral grip (palms facing each other).
• Stand with your feet slightly wider than hip-width apart, toes pointed slightly outward.
• Slightly bend your knees and push your hips back into a partial squat position.
• Keep your back straight and engage your core.

Movement

1. Swing Phase:

   • Swing the dumbbell between your legs by pushing your hips backward.
   • Contract your glutes and hamstrings to explosively drive your hips forward, transferring momentum to the dumbbell.
   • Let the dumbbell rise to overhead level, with your arms extended.

2. Descent Phase:

   • Control the dumbbell as it lowers, bending your knees slightly and bringing it back between your legs, ready for the next swing.

3. Repeat the movement for the desired number of repetitions.

Breathing

• Inhale as the dumbbell swings between your legs.
• Exhale as you drive your hips forward and swing the dumbbell upward.

Tips

• Focus on the power from your hips to swing the dumbbell, not your arms.
• Keep your back straight to prevent injury.
• If you’re a beginner, start with a lighter weight to master the technique before increasing the load.
• Avoid stopping the dumbbell with your shoulders or arms; the movement should be smooth and controlled.