One-Arm Dumbbell Swing

This dynamic exercise builds explosive power in the glutes and hamstrings through a powerful hip hinge, engaging the core and shoulders for a full-body workout.

How to do it

1. Stand with feet shoulder-width apart, a dumbbell on the floor slightly in front of you.
2. Hinge at your hips, keeping a flat back, and grasp the dumbbell with one hand.
3. Hike the dumbbell back between your legs, then explosively drive your hips forward.
4. Swing the dumbbell up to chest height, keeping your arm relaxed and straight.
5. Allow the dumbbell to swing back down, hinging at the hips as it descends.
6. Repeat for desired reps per side, maintaining control.

Tips

• Focus on driving with your hips, not pulling with your arm.
• Keep your core braced throughout the movement for stability.
• Maintain a neutral spine; avoid rounding your back.
• Control the eccentric phase as the dumbbell swings down.

Muscles

Primary: Glutes (max), Hamstrings

Secondary: Erector spinae, Forearm flexors, Side deltoid