How To Do A Dumbbell Swing Without Back Pain

How To Do A Dumbbell Swing Without Back Pain

I hope you had a wonderful weekend.

I had a great 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 dumbbell swing with proper form. You want 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



CLICK HERE to watch the YouTube video.

The big problem with dumbbell swings is a lot of people will lose that stacking of the back and hips, which takes away from the effectiveness of the exercise and increases the risk of injury.

I am going to get Orsy to demonstrate.

Start off with a Regular Dumbbell Swing with no movement.

Regular Dumbbell Swing with no movement

Really set in those shoulders, nice and tall, and just go 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 are your shoulders. Nothing else is moving.

Then progress 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

Here 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. All of the movement is happening at the hips and the shoulders. Nothing is happening in that low back.

Thirdly, Orsy is going to do a bigger swing.

bigger swing

Do a bigger squat. Once again, nothing is happening in the back. All of the movement is happening in the hips and in the shoulders. Do not arch through the back. Keep that low back neutral and move through the swing. Only go to shoulder height because sometimes when people go higher than shoulder height they will overarch in the low back.

There you go! That is the importance of stacking your back above your pelvis and having the pelvis do all the movement.

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 causes you to arch your back, just go to 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.

Take care!

Rick Kaselj, MS.

If you want to end your back discomfort for good and get back to pain-free workouts, then click here to check out the Low Back Pain Solved program.

Low Back Pain Solved