How to perform Dumbbell Kettlebell Swing with proper form
Starting Position
- Stance: Stand with feet shoulder-width apart, toes slightly pointing outward.
- Grip: Hold a dumbbell with both hands, palms facing each other, letting it hang between your legs.
Execution
- Hinge: Bend at your hips and knees while keeping your back flat. Push your hips back to lower the dumbbell between your legs.
- Swing: Drive your hips forward explosively, allowing the dumbbell to swing upward towards shoulder height. Keep your arms extended but relaxed.
- Alignment: At the top of the swing, your body should form a straight line from your head to your heels. Engage your core and squeeze your glutes.
- Descent: Lower the dumbbell back down by hinging at the hips again, maintaining control as it swings back down.
Breathing
- Inhale as you hinge down.
- Exhale forcefully as you drive your hips forward and swing the dumbbell up.
Key Points
- Maintain a neutral spine throughout.
- Avoid using your arms to lift the weight; focus on hip thrust.
- Keep your movements smooth and controlled.
Common Mistakes
- Rounding the back: Keep a straight back.
- Lifting with arms: Use hip drive, not arm strength.
- Overextending: Don't let the dumbbell go higher than shoulder height.
By following these steps, you can perform the Dumbbell Kettlebell Swing effectively and safely.
Exercises
Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Bench Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Back, Chest
Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Kettlebell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Close Grip, Barbell
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Bench Press Close Grip, Smith Machine
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Bench Press Close Grip, EZ Bar
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Bench Press Wide Grip, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Wide Grip, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest