Exercise: Dumbell SwingSwings can be performed with either a dumbbell or a kettlebell.
This multi-joint exercise is easy to learn and really hits the posterior chain and improves the grip.
It's also perfect to use as an active recovery exercise since there's little to no eccentric (negative) movement.
For the two handed version pictured above, hold a dumbbell with both hands, legs in a wide stance.
Start from a neutral back position with the buttocks back and begin the acceleration of the weight by pushing the hips forward. Really try to explode the weight up.
Show control of the weight and gradually increase range of motion such that the weight moves from waist level to above the head.
You can also perform a single-handed version of this lift.
