How to do it
Keep your weight balanced over midfoot throughout the entire swinging motion.
- 1
Stand with your feet slightly wider than shoulder-width apart, holding a dumbbell with both hands in front of you.
- 2
Bend at your hips and knees to lower the dumbbell between your legs.
- 3
Thrust your hips forward, straighten your knees, and swing the dumbbell up to shoulder height.
- 4
Allow the dumbbell to swing back down between your legs as you bend your hips and knees again.
- 5
Repeat for the desired number of repetitions, maintaining a fluid motion.
Expert tip
Use the power of your hips to swing the dumbbell, not your arms, and keep your back straight to prevent injury.
Common mistakes
- ✕Squatting down rather than hip hinging
- ✕Swinging dumbbell above shoulder height
- ✕Violently snapping knees into lockout