Curated By Ebenezer Samuel, C.S.C.S.
The ultimate key to NFL-caliber athleticism (and any high-level athleticism, really) is a mechanic called “hip extension”. Whether you’re running or jumping or throwing a football, explosive power starts with driving your hips forward. It’s this hip energy that fuels you to accelerate in any direction.
And no weighted move trains this hip extension better than the dumbbell swing. An evolution of the kettlebell swing, the dumbbell swing translates your hip power into forward movement of the bell. When done right, it’s a showcase for power. But to do it right, follow these guidelines. At least twice a week, do three 30-second sets.
The challenge of any swing is to focus less on swinging and more on standing. It’s this simple mechanic that’ll drive the bell forward. Don’t use your lower back; focus on keeping your abs tight to prevent any tendency to arch.
Any swing is about explosiveness, not muscle. This is especially key if you have a bodybuilding background; your instinct may be to stand and do a front raise. Avoid this. A proper swing has your arms relaxed, a soft bend at the elbows.
Don’t overthink how high you’re swinging the bell, especially as you work up to heavy weights. In a well-done swing, your arms do minimal work (beyond gripping the bell); your hips drive this motion. If you’re feeling shoulder soreness or fatigue, you’re doing the swing wrong.