Exercise Tutorial: One Arm Dumbbell Swing

Table of Contents

What Is a Dumbbell Swing?

The One-Arm Dumbbell Swing is a full-body exercise that requires a dumbbell. This exercise is very similar to the Kettlebell Swing. You can grab the dumbbells in different ways: from the dumbbell handle, from the hexes, with both hands, one hand, etc.

How to Do a One Arm Dumbbell Swing

The One Arm Dumbbell Swing is very similar to a kettlebell swing and features many of the same steps and cues. To learn how to perform the One Arm Dumbbell Swing, follow these steps,

1. Begin in a wide stance with your feet shoulder-width apart. Hold the dumbbell in one hand, with your palm facing towards the ground.

2. Bend the knees and push your hips back (hinge) as you swing the dumbbell through the legs. When your wrist makes contact with the inner thigh, you can begin to swing the dumbbell back up.

3. As you begin to swing the dumbbell back up, drive your hips forwards by squeezing the glutes and straightening the legs. Use this momentum to swing the dumbbell to about eye height.

4. Repeat this movement for the required amount of reps.

One Arm Dumbbell Swing Form

With many components in the One Arm Dumbbell Swing, it can be easy to lose form while trying to complete the movement. Some important tips to remember while performing the One Arm Dumbbell Swing include:

• Hinge at the hips to avoid bending of the torso

• Keep the spine straight

• Squeeze the glues as you drive the hips forwards

• Have a relaxed forward gaze

• Keep the arm holding the dumbbell straight

One Arm Dumbbell Swing Benefits

Since the One Arm Dumbbell Swing engages so many muscles in the body, this exercise comes with a lot of benefits. Here are some reasons why you should include the One Arm Dumbbell Swing in your exercise routine!

• Increase cardiorespiratory fitness.

• Builds strength in the shoulders.

• Increases lower body power and explosiveness.

• Can improve grip strength.

• Increases shoulder stabilization.

One Arm Dumbbell Swing Muscles Worked

The One Arm Dumbbell Swing is a fantastic exercise because it truly is a full-body workout! The One Arm Dumbbell Swing uses the following muscles,

• Hamstrings

• Gluteus Maximus

• Quadriceps

• Hip Extensors

• Erector Spinae

• Calves

• Rectus Abdominis

• External Oblique

• Internal Oblique

• Rhomboid

• Trapezius

• Anterior Deltoid

One Arm Dumbbell Swing Variations

Single Arm Front Raise

The Single Arm Front Raise involves lifting a dumbbell in one hand from hip height to shoulder height. Your arm will be completely extended, and you will engage the muscles in the shoulder to perform the Front Raise. Including the Single Arm Front Raise in your exercise routine will help to build strength in the shoulder, this is a great first step for those with poor upper body strength to build muscle.

One Arm Dumbbell Swing Alternatives

• Kettlebell Snatch

Dumbbell Swing Workout

If you're planning to incorporate dumbbell swings into your exercise routine, you must understand that this exercise is an advanced movement because it involves mastering several different motions. One such motion is the hip hinge exercise, which is fundamental for any swing. Performing an abdominal brace is also crucial to master, as it involves tightening the core muscles to maximize lowe back protection.

Typically, the sets and reps for this exercise for beginners range from around 1-3 sets of 5-15 repetitions, with rest time depending on how heavy the weights are. Just remember, the heavier the weight, the more you need to master the movement. You don't want to swing just with your shoulders (raising them) and risk having some of the upper back muscles struggle or compensate, potentially leading to strain and injury.

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