Dumbbell Swings
For a single arm dumbbell swing, start standing upright with heels slightly wider than hip distance and feet can either be parallel or pointed slightly out. With the back of your hand facing away from you, hold the dumbbell between your legs, with knees and hips both slightly bent and chest up. Begin the momentum by popping your hips forward and maybe coming up slightly onto your toes, and allowing your arm to become parallel to the ground. Then allowing momentum to bring your arm back down between your legs, while chest stays upright, then squeezing your butt to pop your hips forward again. These may be done all one arm at a time or alternating hands after each swing, trying to maintain momentum.
For a two arm dumbbell swing, your hands will be holding the top of one dumbbell but these are completed the same way.
Dumbbell swings are part of Kyra Williams’ online personal training program because they are a great way to increase explosiveness and boost your heart rate as well as increase your glute, hip and core strength.
Your Coach,
Kyra
P.S. Do you like this exercise and want others that will increase your heart rate?