45-Minute Dumbbell AMRAP Workout
Want to Feel Sore Tomorrow? This 45-Minute AMRAP Workout Has Your Name All Over It
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Exercise 6: Dumbbell Swing
- Begin standing with your feet shoulder-width apart, core pulled in toward your spine. Hold a dumbbell in each hand, palms facing in toward your sides. Roll your shoulders up, back, and down to press your shoulder blades together. Make sure to keep this posture throughout the movement.
- Keep a slight, relaxed bend in your knees and brace your core as you shift your hips backward, like you were going to sit in a chair. Lower the dumbbells toward the ground until your chest is parallel to the floor, making sure to keep your back flat and shoulder blades pulled in toward your spine, not rounded forward.
- At the bottom of the hinge, drive through your heels to return to standing as you explosively swing the dumbbells forward, keeping your arms straight, core tight, and back flat. The swing should be powerful but controlled, with your abs braced and glutes squeezed as you swing up to the standing position.
- Lower the weights with control and continue straight into your next deadlift. It's OK to pick up some momentum from the swing, but make sure you're controlling the movement and keeping proper form.
- This counts as one rep. Repeat for 10 reps.
