There are many reasons a kettlebell swing is a perfect exercise. It utilizes a ton of muscles including your quads, glutes, abs, shoulders and back, all in one smooth movement. It’s a great way to incorporate your entire body into one exercise and, if you are looking to improve your posture, this is the exercise for you. Even if you don’t have a kettlebell, this exercise can be done with a dumbbell as well. All you need is to learn how to do a kettlebell swing with a dumbbell.
While more traditional lifts isolate one muscle at a time, the kettlebell swing is a powerful, explosive, full-body move that can maximize the time you spend working out. Since it combines very functional movements as well, it can even be beneficial to athletes recovering from injuries. The kettlebell swing comes with many benefits. This move burns fat, torches calories, builds muscles, boosts endurance, and corrects posture. But, what if you don’t have a set of kettlebells on hand? If you don’t have access to kettlebells or you haven’t been trained on the proper form and use of kettlebells, just grab a dumbbell and learn how to do a kettlebell swing with a dumbbell.
Dumbbell of an appropriate weight for your level.
Grab a dumbbell and hold it in the middle with both hands, one in front of the other.
Set your feet shoulder-width apart or slightly wider.
Toes can be slightly pointed out with feet firmly on the floor.
Lower your hips back and down, staying above your knees.
Your knees should be bent slightly and do not round your lower back.
Swing the weight between your legs. Your knees should stay in line with your toes.
Once the weight has swung down and slightly behind you, squeeze your glutes, push your hips forward in a forceful movement and drive the dumbbell quickly overhead.
Remember, you aren’t using your arms to drive the dumbbell up until you are near the top of the swing. It starts with the momentum created by your lower body. Keep your arms straight.
At the top of the movement, hold and contract your core, quads, and glutes.
From here, you will sit your hips back in a partial squat while the dumbbell descends for your next rep.
Begin with a drill of 10-15 dumbbell swings with 30 seconds to a minute to rest in between.