Dumbbells Swing

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The dumbbells swing workout primarily engages the quads, glutes, and lower back.

The dumbbells act as resistance, targeting these muscles without overstating the effect on secondary muscles.

Stand with your feet shoulder-width apart, holding a dumbbell in each hand, palms facing inward.
Bend your knees slightly and hinge forward at the hips, keeping your back straight and core engaged.
Allow the dumbbells to hang in front of you, arms fully extended, while maintaining a slight bend in your elbows.
Initiate the movement by driving your hips forward and swinging the dumbbells up to shoulder height, using the momentum generated by your lower body.
As the dumbbells reach shoulder height, reverse the motion by allowing them to swing back down between your legs, maintaining control and keeping your core tight.

Start with a light dumbbell weight that challenges you but allows for proper form.
Stand with your feet shoulder-width apart, knees slightly bent, and hold the dumbbell with both hands between your legs.
Engage your core and hinge at your hips, swinging the dumbbell back between your legs.
Drive your hips forward explosively, using the power from your quads and glutes to swing the dumbbell up to shoulder height.
Keep your arms relaxed and let the momentum of the swing do the work.
As the dumbbell reaches its peak, squeeze your glutes and engage your lower back to maintain control.
Control the descent of the dumbbell by hinging at your hips and repeating the swing for the desired number of reps.