How to do it
Plant your feet flat and grip the floor with your toes for stability.
- 1
Stand with feet shoulder-width apart, holding a dumbbell in one hand.
- 2
Begin by swinging the dumbbell between your legs while pushing your hips back.
- 3
Thrust your hips forward, swinging the dumbbell up to shoulder height.
- 4
Let the dumbbell swing back down between your legs, maintaining control.
- 5
Repeat for the desired number of repetitions before switching arms.
Expert tip
Use your hips to generate the power for the swing, and keep your arm straight throughout the movement.
Common mistakes
- ✕Squatting down rather than hinging the hips
- ✕Swinging the dumbbell above shoulder height
- ✕Rounding the lower back during the hinge