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UberExercise — Thrash Your Shoulders & Send Sweat Streaming Down With Dumbbell Swings

UberExercise —Thrash Your Shoulders & Send Sweat Streaming Down With Dumbbell Swings

 

The Dumbbell Swing, Quick Hits


 

Primary Muscles:

Shoulders (Front Deltoid)

 

Secondary Muscles:

Core, Legs, Arms

 

What You’ll Need:

Dumbbell

Front Deltoid


 

 

What’s So UBER About The Dumbbell Swing & How To Do It


The one-arm dumbbell swing is a muscle-thrashing, sweat-inducing hell beast that requires immense strength, endurance, explosiveness, and coordination to pull off. Think front squat combined with an overhead lateral raise, all in one fluid vertical motion.

It’s nasty, but it’s stupidly potent.

Done right, dumbbell swings completely thrash the deltoids (your shoulder muscles), blast the glutes and hamstrings, and absolutely eviscerate calories and body fat in the process. Unlike most stationary lifts, dumbbell swings are a high-paced, continuous movement that pair aerobics with pure, unadulterated power — THAT translates into MASSIVE calorie burn, and even greater muscle stimulation.

After one full set (12 reps per arm) you’ll be left gasping for O2 and dripping with hard-earned liquid gold (aka sweat); all while you patiently pray for the bubbling, searing lactic acid to gradually dissipate from your shoulder muscles.

Dumbbell swings should be a staple in EVERY effective workout routine, as a brutally efficient tactic to chisel out defined shoulders, construct a brick-like core, cultivate a lean physique, and develop explosive vertical power.

 

Here’s what to do:


Dumbbell Swing1. Stand with a wide stance, grab a dumbbell, and place it on the floor in between your feet.

2. Sit back in your hips as if you’re in a low squat stance and lower your torso down to a 45° angle. Hold the dumbbell with an overhand grip — this is your starting position.

3. Pull your shoulders back, tighten your core, and maintain a flat back. Powerfully press through your butt/hamstrings, pull the dumbbell up, and swing it up until it’s slightly higher than eye-height. Your legs and front deltoid should initiate the movement; keep your arm straight throughout.

4. Gracefully descend back down into squat position, lower the weight to the floor in between your legs, and repeat the movement.

5. Complete 12 reps with your right arm, switch, and immediate repeat 12 reps with your left arm.


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Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto
  • j

    If my lower back starts to get tired, am I doing this exercise wrong?

    • Absolutely not — swings use your entire core, including your lower back. It’s a major muscle used, in particularly when you’re ascending up from the floor.

      Over time you’ll strengthen those muscles and build up endurance.

      If there’s pain, though, that’s a different story — keep your lower back as straight as possible and resist and pull to arch/hunch forward.

  • Blaize

    In another workout you are supposed to do a kettleball swing. My gym doesn’t have any kettleballs yet. Is this an alternative workout to that?

    • Absolutely. The physics are slightly different, but the movement is almost identical. Feel free to swap it out!