How to: Do a Dumbbell Squat Swing.
Name: Dumbbell Squat Swing.
Also known as: Dumbbell swing.
Main muscles used: Legs, bum, back.
Other muscles used: Shoulders, heart.
- The bottom half of your body is exactly the same as in the Bodyweight Squat.
- Keep your back locked straight throughout the whole move.
- At the bottom of the move, think “tits out & bum out” to prevent your back from collapsing forwards..
- Keep your arms locked straight throughout the whole move.
- Think of swinging the weight out in a crescent shape.
- Explode out of the bottom of the move with fast and powerful legs.
- Same mistakes as in the Bodyweight Squat.
- Hunching the spine forwards at the bottom of the move.
- Doing the “up” part of the move slowly.
- Thinking of “lifting” the weight with the arms, instead of “swinging” the weight with the momentum generated from the fast legs.
This move is an adaptation of the Kettlebell Swing. The main adaptation is the replacement of the relatively expensive and uncommon Kettlebell, with any weighty object you have available (a dumbbell, rock, sandbag, little sister etc). And the move is made bigger by including a full squat, instead of just bending at the hips.
This is a fairly advanced move for absolute beginners, as it involves a full, explosive squat, the ability to control a heavy object swinging through space and being able to coordinate it all together. But with a bit of practice, it is a very good strengthening and conditioning exercise, and it’s pretty good fun too!