This exercise involves swinging a dumbbell between your legs and then up to shoulder height, using your hips and legs to generate the momentum. It primarily targets the muscles in your back, shoulders, and legs, while also engaging your core for stability.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Engages multiple muscle groups including the shoulders, back, hips, and legs
- Improves cardiovascular endurance and overall fitness
- Increases power and explosiveness in the upper body
- Can be modified for different fitness levels and goals
- Can be done with minimal equipment and space
How to perform
- Stand with your feet shoulder-width apart and hold a dumbbell with both hands in front of your body.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Swing the dumbbell back between your legs, keeping your arms straight.
- Drive your hips forward and swing the dumbbell up to shoulder height, using the momentum from your hips to power the movement.
- Lower the dumbbell back down between your legs and repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Lower Back
Primary
Shoulder
Primary
Triceps
Primary
Forearms
Primary