HamstringsIntermediate
Dumbbell Swing
A two-hand swing that drives a single dumbbell from between the legs all the way overhead. The hip snap trains explosive posterior-chain power, and the overhead finish asks more of the shoulders than a chest-height swing.
Primary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
Secondary muscles
- Quadriceps
- Lower Back (Erector Spinae)
- Front Delts
- Forearm Flexors
- Sets
- 3–4
- Reps
- 10–15
- Rest
- 60–90s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.