Alternating Dumbbell Swings

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

1. if you only use one weight, it becomes harder
2. your core has to work hard, to stabilize the unbalanced weight