Dumbbell squat swing is an effective compound exercise that targets several muscles at the same time, like hamstrings, glutes, quads, shoulder and core. It also burns a good number of calories while strengthening your muscles.
This exercise improves your stability and lower body strength. Since dumbbell squat swing works one several muscles simultaneously, it gives you a great cardio boost and also helps you to burn more calories in a short period of time. So, if you want to lose weight at home, then include this exercise in your workout routine.
However, you can do many variations of dumbbell squat swing and you will love doing them all. So, read the article till the end to learn how to do each of the variations of dumbbell squat swing with video (step by step instruction).
Table of Contents
Dumbbell Squat Swing Variations
01. Double Dumbbell Swing to Squat
The double dumbbell swings to squat targets and challenges both the upper and lower body, as well as strengthen the core muscles. The movement primarily activates the quads, hamstrings, pecs, traps, shoulders, chest and abs. It also activates the stabilizing muscles around your ankles and knees.
How to perform:
- Stand straight with your feet shoulder-width apart, and hold a dumbbell in each hand with a neutral grip. Your toes are pointed slightly outward.
- Keep your core tight, that’s your starting position.
- Now, by holding a dumbbell in your hands, raise your arms straight in front of you until your arms reach chest height and then return to the start.
- Now, by bending your knees, squat down until your thighs are parallel to the ground.
- Hold the position for a second, and then push into the floor with your feet to return back to the starting position. That’s one rep.
- Do dumbbell squats, swing for 60 seconds, and take the rest of 20 seconds and repeat.
02. Single Arm Dumbbell Squat and Swing
The single arms dumbbell squat and swing improves your ability to generate explosive power with your hips to propel an upper body movement. It’s not only great exercise for training your hamstrings and glutes-it also works your core, shoulder muscles and quadriceps.
How to perform:
- Stand upright with your feet shoulder width apart, and your toes are pointed slightly outward.
- Pick the head of the dumbbell with your both hands and keep your arms straight in front of your thighs. That’s your starting position.
- Now, raise the dumbbells upward until your arms reach your eye level and then lower the dumbbell to the start.
- Now, once you are done with the swinging part. By bending your knees, squat down until your thighs are parallel to the floor.
- Hold the position for a second, and then push into the floor with your feet to return back to the starting position. That’s one rep.
- you can perform as many reputations as you like in 60 seconds.
03. Side-to-Side Squats and Swing
This exercise helps you strengthen your chest, glutes, quads and hamstrings, and when you squat you are engaging your core for stabilization. Which is great for improving posture and balance.
How to perform:
- Stand straight with your feet slightly wider than shoulder-width apart.
- Hold a dumbbell in your right hand and take a step out to the side with your right foot and squad down until your thighs are parallel to the floor.
- Now, swing the dumbbell all the way from under your legs to up to your chest level.
- Then, return back to the starting position.
- Hold the dumbbell in your left hand and repeat the same steps to complete one rep.
04. Dumbbell Squat Thruster
The dumbbell squat thruster can help you strengthen your upper body muscle, such as triceps, shoulders and pecs while also activating your lower body muscles like quads, hamstrings, and glutes. with proper form, it can improve cardiovascular health.
How to perform:
- Stand straight with your feet shoulder-width apart and hold the dumbbell in each hand and hold them above your shoulder.
- Now, squat down keeping your back flat and your knees behind your toes.
- Hold the movement for a second and then push through your heels to return to standing position and press the dumbbells overhead with arms fully extended.
- Then slowly lower back to the starting position. That’s one rep.
Benefits of Dumbbell Squat Swings
- Strengthen, build and tone muscles: The dumbbell squat swing variations work on the entire body. A small study suggests that performing dumbbell squat swings exercise increases maximum strength, and builds muscle. So, you can do a swing exercise with a dumbbell to get the benefits.
- Burn maximum calories: Doing this exercise at a high pace can help you burn a good number of calories; may help you lose weight. Because it requires you to do more than one movement at a time, like squat and swing.
- It improves your endurance and cardiovascular health: dumbbell squats and swings is an effective exercise for enhancing your endurance as it requires you to perform at a high intensity. It also improves your cardiovascular health.
Conclusion
The dumbbell squat and swing variations are the best and most effective exercises that strengthen your entire body and burn maximum calories, which can lead to weight loss.
If your goal is to lose weight at home, then incorporate dumbbell squat and swing variations in your workout routine for better results.
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