The swing is a one- or two-handed dynamic exercise that can be performed with a kettlebell, dumbbell or even a medicine ball in a strong bag. Performed with a heavy weight for low repetitions, the swing can develop whole body power. Lighter weights swung for high reps are an excellent way to develop muscular endurance and cardiovascular fitness. Although swings use most of the muscles in your body, some muscles work much harder than others.
Gluteus Maximus
The gluteus maximus, or glutes for short, is the largest and most powerful muscle involved in dumbbell swings. Located on the rear of your hips, and is essentially your butt, this muscle drives your hips forward and into extension as you swing the dumbbell upward. To maximize the recruitment of your glutes in the dumbbell swing, imagine you are trying to grip a pencil between your butt cheeks at the top of the movement. Squeezing your glutes in this way ensures maximal benefit for your butt.
Hamstrings
Located on the back of your thigh and running from behind your knee to the base of your pelvis, your hamstrings are responsible for generating hip extension to swing the dumbbell up and forward. Working in conjunction with your glutes, your hamstrings are taken through a broad range of movement as you lean forwards from your hips and then stand upright. To maximize the use of your hamstrings and minimize your risk of lower back injury, hinge forward from the hips rather than rounding your lower back or excessively bending your knees when you perform dumbbell swings.
Erector Spinae
Consisting of eight separate muscles that run up either side of your spine from the base of your pelvis to the nape of your neck, the erector spinae muscles are responsible for spinal stability and spinal extension. Although these muscles are very active in the dumbbell swing, they do not change length very much as their main job is to hold your spine in a strong and slightly arched position. This type of muscle action is called an isometric contraction.
Anterior Deltoids
You have three deltoid muscles: anterior, medial and posterior, which are located on the front, side and back of your shoulders, respectively. Although all three deltoids are involved in dumbbell swings, the anterior deltoid is the most active. Anterior deltoid works very strongly in the action of swinging your arms forward and up to shoulder height or above.
Rectus Abdominus
At the top of the swing, it is important that you brace your midsection to halt the upward momentum of the dumbbell. This is the job of your rectus abdominus muscle, abs for short. Running from the front of your pubis up to the bottom of your rib cage and sternum, the rectus abdominus, or abs for short, is the muscle that in very toned people looks like a six-pack. This six-pack shape is caused by the linea alba, or white line, which is connective tissue that bisects your abs vertically and horizontally.
References
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
- "Atlas of Skeletal Muscles"; Robert J. Stone; 2011
- "Kettlebell Rx: The Complete Guide for Athletes and Coaches"; Jeff Martone; 2011
Member Comments