Videos
Instructions
- Stand with feet shoulder-width apart, holding a dumbbell with both hands between your legs.
- Hinge at your hips and slightly bend your knees to swing the dumbbell back between your legs.
- Explosively drive your hips forward to swing the dumbbell overhead until arms are fully extended.
- Control the descent as the dumbbell swings back between your legs.
- Repeat the movement for the desired number of repetitions.
Technical Tips
- Engage your core to stabilize your spine throughout the movement.
- Avoid using your arms to lift; the power should come from your hips.
- Keep your back straight and chest lifted.
- Ensure the dumbbell finishes directly overhead, not in front of the body.
Breathing Tips
- Inhale as the dumbbell swings back between your legs.
- Exhale forcefully at the top of the swing as you extend your hips.
Medical restrictions
- Lower back injuries
- Shoulder impingement
- Hip mobility limitations
The American Dumbbell Swing is a dynamic, full-body exercise designed to improve explosive power, cardiovascular endurance, and core stability. This movement involves swinging a dumbbell from between the legs to an overhead position using a powerful hip hinge and extension. Often used in functional training and CrossFit programs, it challenges multiple muscle groups simultaneously, making it highly effective for conditioning and fat burning. The overhead component differentiates it from the Russian variation, increasing shoulder and core activation. Suitable for intermediate trainees, the American Dumbbell Swing is an excellent tool for enhancing athletic performance, improving posture, and building muscular endurance. Proper technique and controlled execution are key to maximizing benefits and reducing injury risk.
What muscles do American Dumbbell Swings work?
American Dumbbell Swings primarily work the glutes, hamstrings, and quads, while also engaging the core, shoulders, and back for stabilization and control.
Is the American Dumbbell Swing safe for my shoulders?
Yes, when performed with proper form and control, the American Dumbbell Swing is safe for shoulders. Always avoid hyperextension and use a manageable weight.
How is the American Swing different from the Russian Swing?
The American Swing finishes with the dumbbell overhead, engaging more shoulders and core, whereas the Russian Swing stops at chest level, focusing more on the posterior chain.
Can beginners do the American Dumbbell Swing?
It's better suited for intermediate users due to the overhead component. Beginners should start with the Russian Swing to build foundational hip hinge mechanics.