Movement Tip: The Dumbbell Swing

CrossFit Seminar Staff member Julie Foucher demonstrates the dumbbell swing, a movement that isn’t seen very much as it is not as favoured as the kettlebell swing. The Dumbell doesn’t lend itself to the swing in quite the way the ketttlebell does, but as you can see from the demonstration, it makes a perfectly good substitute if you don’t have a kettlebell to hand. As with the Kettlebell Swing, keeping a neutral spine and being mindful of sending the hips back in a hinge rather than a squat, is important.

Points Of Performance

• Stand on feet with shoulder-wisth apart of wider
• Grip center of dumbbell with both hands
• Hips descend back and down, but stay higher than the knees
• Lumbar curve maintained
• Knees in line with toes
• Hips and legs extend rapidly, driving the dumbell overhead
• Heels down until hips and legs extend
• Arms remain straight, pulling the dumbbell over the middle of both feet
• Hips sit back in a partial squat as the bell descends to begin next rep