The dumbbell swing is a full-body exercise that involves swinging a dumbbell between the legs and up to shoulder level using a hip hinge motion. The exercise primarily targets the hips, glutes, and hamstrings, but also engages the shoulders, back, and core.
To perform the dumbbell swing, start by standing with your feet shoulder-width apart and the dumbbell on the ground between your feet. Squat down and grip the dumbbell with both hands, then stand up while using your hips to swing the dumbbell up to shoulder level. Lower the dumbbell back down between your legs while hinging at the hips, then repeat for the desired number of reps.
In CrossFit, the dumbbell swing is often used as a conditioning exercise or as part of a high-intensity workout that includes other weightlifting movements or bodyweight exercises. The weight of the dumbbell can be adjusted to increase or decrease the difficulty of the exercise, and the number of reps and sets can be modified to suit different fitness levels. The dumbbell swing requires proper form and technique, and it is often taught by a qualified coach.
