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How To Do A Dumbbell Swing Without Back Pain


Filed Under (General) by Rick Kaselj

I hope you had a wonderful weekend.

I had a well spent weekend with my family. Time spent with loved ones will always be a happy memory to be treasured.

Today, I will talk about the importance of performing the swing with a neutral spine and pelvis so you have your back stacked up on the pelvis. I will discuss that more in detail below.

I hope you will enjoy the article.

Take care!

~ Rick


How To Do A Dumbbell Swing Without Back Pain

CLICK HERE to watch the YouTube video.

The big problem is a lot of people will lose that stacking which takes away the effectiveness of the exercise and increases the risk of injury when it comes to exercises. There is no fun injuring yourself when you are trying to workout and achieve your fitness results.

I am going to get Orsy to demonstrate.

We are just going to start off with a Regular Dumbbell Swing with no movement.

Regular Dumbbell Swing with no movement

She is really setting in those shoulders, nice and tall, and just going through the dumbbell swing to shoulder height. I want to highlight that there are parts that move and there are parts that don’t move. All that is moving here with her are just her shoulders, everything else isn’t moving.

Then I can progress on into a little bit of a hinge and a little bit of a swing.

little bit of a hinge and a little bit of a swing

What is happening here is we are getting movement in the shoulders. We are getting a little bit of a movement in the hips but the curve in the back stays the same, the curves stay stacked on top of the hips. All the movement is happening at the hips and the shoulders and nothing is happening in that low back.

Thirdly, Orsy is going to do a bigger swing.

bigger swing

She is going to have a bigger squat. Once again, nothing is happening in the back, the back stays the same. All of the movement is happening in the hips and in the shoulders. She is not arching through the back. She is keeping that low back neutral and going through the swing. I just got her coming to shoulder height because sometimes when people go higher than shoulder height they will over arch in that low back.

There you go! Those are the importance of stacking that back above the pelvis and having the pelvis do all the movement. Thus, the back is not going anywhere.

If you are having difficulties with the dumbbell swing, pick the level that works best for you. You can start off with arm movements. You can start off with a little bit of a hip hinge then you can go to a fuller swing.

If you find swinging overhead gets you to over arching your back, just do the shoulder height and really remember that all of the movements are happening in your hips. Your back is stacked up over your hips and there is no change in your spine. If you do that, you are going to work your core way more. You are going to get more of the results that you want and you are going to avoid injury especially back injuries.

Train hard but definitely avoid injury.

If you want to end your back discomfort for good and get back to pain-free workouts, then check out the Fix My Back Pain program here:

Fix My Back Pain bundle

Take care!

Rick Kaselj, MS.


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