Alternating Dumbbell Swings
(4.47)
through 17 votes
through 17 votes
![Human](http://media.homegym-exercises.com/muskel/mensch.png)
muscles: | Lower Back![]() ![]() ![]() |
---|---|
auxiliary muscles: | Hand Flexors![]() ![]() ![]() ![]() ![]() ![]() ![]() |
required: | Dumbbell or Dumbbells (2) or Kettlebell or Kettlebells (2) |
fitness level: | Normal |
exercise type: | Strength, Cardio |
Variations available (3) |
![Starting Position Starting Position](http://media.homegym-exercises.com/training/abwechselndes_hantel_schwingen1hd.png)
![Execution - 1nd Step Execution - 1nd Step](http://media.homegym-exercises.com/training/abwechselndes_hantel_schwingen2hd.png)
![Execution - 2rd Step Execution - 2rd Step](http://media.homegym-exercises.com/training/abwechselndes_hantel_schwingen3hd.png)
General And Specifics
- the opposite swinging motion makes the core work really hard to keep the position stable
Starting Position
- grasp two dumbbells or kettlebells
- hold the weights at the sides of your body
- the palms point to the body
- the feet are hip width apart, the knees slightly bent
- to preserve the joints, always keep a little bending in the arms, too
Correct Execution
- brace the entire body
- now swing one arm forward and the other one back
- use the momentum to swing them into the opposite direction, too
- the motions are flowing
- move the leading arm not higher than shoulder-height
- if the weights swing higher, you can absorb some energy by bending your knees a bit
- hold the upper body upright and avoid turning in
- do this for a longer period of time
tip for the workout
- if you only use one weight, it becomes harder
- your core has to work hard, to stabilize the unbalanced weight