Swing With Dumbbell, Single-Arm

General And Specifics

• this is a very good workout for your endurance

Starting Position

• pick up a dumbbell or kettlebell with one hand
• your legs are opened shoulder width, hold the weight with stretched out arm between your ankles
• go into the squat position, your upper body is tilted a bit, push out the bottom
• the backs of the hands point forward
• hold the head in extension to the spine and the back straightened
• place the free hand on the inner side of the thigh

Correct Execution

• hold on tight to the weight and swing your stretched arm up in a bow up to shoulder-height
• at the same time, push the legs through push the hip forward and bring up the upper body, this gives momentum to the weight
• afterwards, bring the weight back into the starting position by doing the movement the other way round, go on with the next repetition right away
• repeat the exercise for 30-45 seconds, do not forget the other arm