One Arm Dumbbell Swing Exercise

The dumbbell swing is steadily becoming a regular movement in most high intensity fitness programs. If you do not know how to perform this simple exercise, then here's a few steps to get you started:


Grab a dumbbell with one hand and squat down with a wide stance. The dumbbell should hang between your legs. Make sure to keep your chest out, head up, back straight, and abs tight.

Swing the dumbbell back through your legs and reverse the direction forcefully by extending the knees and thrusting with your hips to swing the dumbbell outwards.


Make sure to keep your arms straight and neutral throughout the movement. This means that you do not use the strength of your arms to swing the dumbbell.

The power is generated with your hips. When the dumbbell reaches shoulder height, guide the dumbbell back towards your legs. Use that momentum to move into the next repetition.

Remember that you are not bending over when you go back down. Bend your knees and squat, at least half way, through each motion. This is how you will generate enough momentum to bring the dumbbell back up to shoulder level.

Watch your breathing. Once you complete a set with one hand, repeat with the other hand.

Sample Workouts
Here's a few sample workouts you can do with the dumbbell swing:

Beginner Workout

• Perform the repetitions in a pyramid format. Perform 1 repetition, followed by 30 seconds rest. Perform 2 repetitions, followed by 30 seconds rest, all the way up to 5 repetitions.


• As you get stronger, you can either add weight, reduce the rest between each set, or perform more repetitions overall.

Intermediate Workout

• Dumbbell Swings, 10 repetitions


• Pushups, 10 repetitions


• Combination Crunch, 10 repetitions


• Rest 60 Seconds

Perform this workout as a circuit, resting very little between each exercise. You can rest 60 seconds at the end of the circuit. Start off with 2 rounds of the circuit.

Build yourself up to 5 rounds.

Advanced Workout

• Dumbbell Swings, 5 repetitions


• Pike Pushups, 5 repetitions,


• Burpees, 5 repetitions


• Rest 60 seconds

Perform this workout as a circuit. You will need to use heavier weights than usual. Start off with 2 rounds of the circuit and build yourself up to 5 rounds.

For more high intensity exercises and workouts you can do with dumbbells and your bodyweight, check out Gladiator Body Workout. Click here for more information.