So what if it’s been done?
It’s effective as hell and I want to make sure all of my followers know it! At home I do this move with a basic dumbbell because I don’t have a wide variety of equipment in my little apartment and I figure the majority of you don’t own a kettlebell or a sandbag either. At the gym, feel free to use whatever type of weight suits your fancy!
Fit Friday: Dumbbell Swings
AKA: Kettlebell swings, sandbag swings
Weight: 8-15 lb weight, depending on your fitness level. Remember, your shoulders need to take this weight too!
Reps: 3 sets of 12-15 incorporated into a circuit or as part of any workout.
1. Begin standing with feet hip-width apart, core engaged, weight in hands. Perform a squat.
2. Immediately return to standing by driving your heels into the floor and swinging the weight straight out in front of you.
That’s one rep. Repeat 12-15 times, gaining some momentum, but not enough to take the work out of your legs and shoulders. The weight should be heavy enough that a little momentum is required to perform this move.
More Fit Friday fun:
Have a fit weekend 😉