Dumbbells Overhead Swing

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The dumbbells overhead swing workout engages the Quads, Glutes, Lower Back, and Shoulders.

The dumbbells function as a versatile tool, providing resistance and targeting specific muscle groups.

Stand with your feet shoulder-width apart, holding a dumbbell in each hand, palms facing inward.
Engage your core and maintain a slight bend in your knees throughout the exercise.
Begin the movement by swinging the dumbbells back between your legs, keeping your arms straight.
Quickly reverse the direction by forcefully extending your hips and knees, swinging the dumbbells up in front of you.
As the dumbbells reach shoulder height, allow them to swing back down between your legs, and immediately repeat the movement for the desired number of repetitions.

Start with a weight that challenges you, but allows for proper form and control.
Stand with feet shoulder-width apart, knees slightly bent, and core engaged.
Hold the dumbbell with both hands, palms facing down, and arms extended in front of you.
Initiate the movement by hinging at the hips, pushing your glutes back, and lowering the dumbbell between your legs.
Drive through your heels, engage your quads and glutes, and swing the dumbbell up to shoulder height.
At the top of the swing, squeeze your glutes and engage your lower back and shoulders.
Control the descent by hinging at the hips again and repeating the movement for the desired number of reps.