Buzz
Alan Calvert, the renowned weightlifter and barbell maker, penned in 1911 that ‘the “swing” lift is quite a favorite in France.’ He mentioned its growing popularity in England as well, along with the ‘snatch’ lift. While the snatch gained momentum and eventually became a staple in events like CrossFit and the Olympics, the swing seems to have faded into the pages of old weightlifting manuals. Yet, I believe it deserves a comeback.
A Brief History of the Dumbbell Swing
The swing is a unique dumbbell lift. You've likely done a variation of it when lifting dumbbells to your shoulders for a press, which is known as a ‘swing clean.’ The full dumbbell swing, however, requires you to swing the dumbbell in an arc—keeping your arms extended—from between your legs all the way up overhead. You can do this with one dumbbell or two, depending on your preference.
Before the advent of loadable barbells, many weightlifting feats were performed with one hand, often using large dumbbells. There's something undeniably impressive about hoisting a huge dumbbell overhead, whether you're snatching it, swinging it, pressing it, or attempting the notoriously challenging bent press.
In today's world, heavy one-handed lifts have become virtually unknown, except among certain groups of kettlebell enthusiasts. Dumbbell lifts have largely been overshadowed by bodybuilding-focused exercises aimed at building muscle rather than demonstrating strength and balance to spectators.
One reason the swing, in particular, has faded from popularity, as Calvert notes, is that there's a natural limit to how much weight you can handle. While feats of strength like the deadlift (Hafthor Bjornsson lifted 1,104 pounds in 2020) and the barbell snatch (Lasha Talakhadze snatched 492 pounds in training in 2021) continue to push the boundaries, the dumbbell swing requires the lifter to fight the weight's arc with their own body weight. As Calvert points out, 'a 150-pound man swinging a 140-pound dumbbell would be a star in this lift.'
How to perform a dumbbell swing
First, decide whether you want to swing one dumbbell or two. One-handed swings tend to look more impressive, but two-handed swings engage your core and legs more effectively (in a good way). It's worthwhile to master both variations.
When swinging a single bell, you'll want to prepare by swinging it between your legs. For a double swing, you can either swing the bells between your legs or hold them at your sides during the backswing.
Here's how Calvert describes the technique:
The lifter stands with their feet about 12 to 15 inches apart, positioning the dumbbell in front of them, with the bell parallel to their feet (meaning one side or 'sphere' is in front of the other from the lifter's perspective). The lifter bends down, grabbing the bell just behind the front sphere. Then, they swing the bell back between their legs to generate momentum, before making a powerful effort to swing it forward and upward, keeping their lifting arm fully extended.
As the lifter straightens their back and legs while swinging the arm, the dumbbell will rise to the level of their face. At that point, they must quickly dip their legs, as they would in the 'snatch,' to get underneath the bell.
In simpler terms, you extend your hips and knees to propel the bell as high as possible, then bend to drop underneath it. The bell follows a 'C' shape, starting with the swing through the legs and ending above your head. At that point, you hold the bell with your straightened arm, and you can stand tall to demonstrate you're in full control.
There are a few different methods to perform the catch. Calvert suggests dropping underneath the bell into a squat position, but some lifters prefer a sideways hinge motion instead. Another option is to catch the dumbbell swing while in a lunge position, similar to the technique used in a split jerk.
When you try a swing for the first time, you'll likely find it difficult to fully extend and quickly reverse the motion to drop under the bell. You may either extend properly but catch it with straight legs, or you'll be too quick to get under the bell and cut your extension short. Recording yourself and reviewing the footage in slow motion can help you identify areas that need improvement.
A quick safety reminder: It's important not to lose your grip during this exercise. Use chalk as needed (liquid chalk works well if you're training at places like Planet Fitness), and always be mindful of where the dumbbell is pointed. A heavy bell will typically fall straight down if released, which is less dangerous than it seems, but it’s still wise to take precautions. Also, if you're using an adjustable dumbbell, make sure the collars are tightly secured.
Benefits of the dumbbell swing
Beyond just looking impressive, the dumbbell swing is beneficial for a variety of reasons. Turns out, it's great for a lot more than you might think.
One reason for using dumbbell swings is that it's an explosive movement. For power and speed training, barbell snatches and power cleans are typically the go-to exercises in the gym. However, if you don't have access to a gym with bumper plates, kettlebell and dumbbell exercises offer excellent alternatives. Kettlebell swings and dumbbell snatches have been popular choices for years, and the dumbbell swing blends elements of both.
Dumbbell swings require a powerful hip and knee extension, which engages your quads and glutes while also improving coordination. The backward lean needed to pull the weight upward activates your core and back muscles, including the lats. Lastly, holding the bell overhead works your arms and shoulders. The uneven load from a single-arm swing challenges your core muscles, particularly the obliques.
Using double dumbbells increases the total load. Personally, swinging a 60-pound dumbbell with one hand is tough and close to my limit, but swinging two 30-pound dumbbells feels light enough to perform for reps without difficulty.
The double dumbbell swing is a full-body movement that can be done with light weights or heavy, depending on your goals. It can be used for strength training or conditioning. It’s an excellent alternative to burpees, or you can even combine it with burpees for an especially intense workout. The 'devil’s press' is a modern use of dumbbell swings, where the jump in a burpee is replaced with a double dumbbell swing. (The squat catch is usually omitted, but the rest of the movement remains the same.)
If you're looking to do dumbbell swings the traditional way—heavy and aiming for records or competition—you can check out the United States All-round Weightlifting Association. The USAWA preserves many of the classic lifts (note: I compete in and volunteer for this organization) and holds events where single and double swings are still part of the competition.
