Exercise Guide

Alternating Dumbbell Swings

HumanMuskelMuskelMuskelMuskelMuskelMuskelMuskelMuskelMuskelMuskel
Lower Back, Rectus Abdominis, Obliques
Hand Flexors, Hand Extensors, Trapezius, Deltoids, Quadriceps, Hamstrings, Glutes
rating: Ø 4.60 through 15 votes
rate it!
required:Dumbbell / Dumbbells (2) / Kettlebell / Kettlebells (2)
level:Normal
type:Strength, Cardio
Variations available (3)
Starting PositionExecution - 1nd Step
Execution - 2rd Step

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
Suggestions for this exercise?!

Related exercise lists:

Free Weights, Dumbbells, Kettlebells, Strength Training With Dumbbells, Barbell And Kettlebell, Core, Lower Back