What It Is
Swinging a weight in each hand with a strong hip drive builds power and stamina for running, jumping and lifting.
How to Do It
Stand with feet hip-width apart and a dumbbell in each hand at your sides, palms facing in. Bend at the hips and swing the dumbbells back beside your thighs. Snap your hips forward to swing them up to chest height, then let them fall back for the next rep.
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.
