Dumbbell or kettlebell swings are a compound exercise that engages all major muscle groups. It effectively activates the entire thigh musculature and gluteal muscles.
Additionally, it works the back muscles and deltoids, making it an excellent functional exercise that improves coordination.
Swings can rightfully be called a full-body exercise since they involve multiple muscle groups. They are also a great supplementary exercise for improving deadlift performance, as they target a similar posterior chain and enhance speed.
Dumbbell or kettlebell swings are widely used in strength training for a variety of purposes.
Technique for Performing Dumbbell Swings
- Stand with your feet slightly wider than shoulder-width apart, firmly planted on the floor. Do not lift your heels off the ground.
- Keep your back arched and locked in place; avoid rounding your back during the movement.
- At the top of the movement, the kettlebell should be overhead, with your entire body and arms forming a straight line.
- At the bottom of the swing, as you create momentum, bring the kettlebell far behind your heels to ensure a good range of motion for acceleration.
- If using a dumbbell, hold it by the center of the handle, placing one palm over the other and crossing your thumbs for a secure grip.
- Important note: This exercise is performed using the legs and back muscles. Use your legs and back to propel the kettlebell, while straight arms simply hold the weight. This exercise involves a seamless transition from a partial squat in the starting position to full extension with forward hip thrusts at the finish.
Common Mistakes
- Squatting instead of hinging: Swings are closer to a deadlift than a squat. A common mistake is allowing the hips to drop down as they would in a squat.
- Leaning too far forward: Keep your center of gravity balanced and avoid shifting it to your toes.
- Overusing your arms: As previously mentioned, exclude your arms from active work. They should only hold the dumbbell or kettlebell.
- Rounding your back: This is a no-go in many strength exercises, such as deadlifts and squats, and swings are no exception.
Conclusion
Be sure to incorporate dumbbell or kettlebell swings into your training at least occasionally. Take advantage of this full-body exercise, and always aim to surprise your muscles with new, unfamiliar loads.
It is advisable to place this movement at the end of your workout, following leg training or pulling exercises.
