What It Is
Builds explosive hip power and grip by swinging a weight in each hand. It's a step up from the one-dumbbell swing.
How to Do It
Hold a dumbbell in each hand, feet wider than your hips. Push your hips back and swing both dumbbells together between your legs. Snap your hips forward to float them to chest height, then let them fall back between your legs.
Skill Level
Intermediate. Free-weight lifts, single-leg balance under load, or near-bodyweight strength moves. Form matters.
Type
Power. Builds explosive strength with fast, forceful movement.
Engagement
Bilateral. Each rep works both sides of the body at once.
