Kettlebell swings have become synonymous with great conditioning without running. But what do you do when your gym doesn't have a big selection of kettlebells? Swing a dumbbell. Kettlebells are indeed the best tool for the job, but you could do amazing work swinging a dumbbell if you do it the right way.
Swinging a dumbbell can provide the same benefits as swinging a kettlebell such as:
- improved movement at the hip
- great conditioning in a small space
- increased strength of the glutes and hamstrings
- improved coordination of bracing and relaxation
- make ya look better naked
Dumbbells present a different challenge for swings though because the handle is in the center of the weight as opposed to atop the weight. So it's better to swing a dumbbell by the end plate than by the actual handle. I've put together a quick video to show you how to swing your dumbbells from the end plate. Watch the video and give dumbbell swings a try. You'll feel a lot less like you're missing out because your gym lacks kettlebells and you'll reap the same benefits.
If you're looking a for a great simple addition to your training for better work capacity and conditioning try adding 100 swings a day. It takes less than 5 minutes once you get the hang of it and is very effective.