Exercise 101: dumbbell swing

If you are regularly pressed for time with your workouts, you will want to ensure that every exercise you do is as efficient as possible.

A great exercise that is suitable for the home, gym or office is the dumbbell swing.

This exercise works a range of muscles through the legs, core and arms.

It is critical to get the technique and posture right when performing this exercise, or else you put yourself at risk of injury.

1. Stand with your feet a little more than shoulder width apart and position the dumbbell on the ground between your legs.

2. Poking your rump backwards and with a slight bend in your knees, grasp the dumbbell at one end and swing it back slightly towards your rump.

3. In a smooth motion, use your hips and legs to swing the dumbbell forward and up, hopefully above your head.

Make sure you look forwards throughout the movement and maintain a straight back. Try not to use your arms too much.

Start with a light weight and only increase weight when you are capable.

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