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Exercise Lab

Walking Dumbbell Swing

View Instructions

Equipment

  • Dumbbells

Muscle Groups

  • Back
  • Forearms
  • Hips & Buttocks
  • Shoulders

Purposes

  • Metabolic conditioning.
  • Strengthen the lower back and hips.
  • Coordination.

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Description

  • Squat down and pick up the dumbbell by one end.
  • Pushing your butt back and bending your knees slightly swing the dumbbell back, between your legs.
  • Use your hips and legs to swing the dumbbell up, over your head if you can.
  • When the dumbbell is at the top of its swing take a quick step forward with each foot.

ProTip

  • Step the same distance with each foot.

Mistakes

  • Bad posture.
  • Staggered stance.
  • Using your arms too much.
  • Stepping when the dumbbell is at the bottom of the swing.