To get started for the Swing, place your feet
just outside shoulder width and turn your toes slightly outwards.
The dumbbell should be just underneath and a bit forward of
your crotch, and when you squat down the first thing that
should move is your hips back. Imagine you are sitting
down on the toilet and you will be fine. Reach down, grab
the dumbbell (DB) and come up to the starting position.
Your thighs should be parallel to the ground,
your shoulders up towards the sky, eyes forward, and the weight
should be driven down thru your heels. A huge factor while
doing this exercise is where in your body you focus your attention.
Even though they are worked this is not a quad exercise, it's
for the hamstrings (as well as glutes and lower back)! As
you look thru the sequence of pictures you see that my shoulders
are going straight up just as my hips are coming up
and forward. If you keep your concentration on your quads
and try to "extend" your legs, your hips will rise
first, then your shoulders will follow (in a nice big arc)
and your lower back may not approve especially if you're using
heavier weights. Snap the hips forward by focusing on your
hamstrings driving your heels thru the earth and keep
your shoulders up.
One of the main issues is initially
getting the dumbbell overhead. Contrary to the photo sequence,
you do not lift the DB straight overhead on the first swing.
What you will do is proceed from the Start Position (pic 1,2),
drive your hips forward and shoulders up until you are at
the Mid Point (pic. 3) and then, letting the weight drop between
your legs, drop back down to the Starting Position. As soon
as your elbow touches (and I mean touches, not letting
your arm fly back between your legs so violently that it pulls
your head into the ground!) drive your hips forward/shoulders
skyward and "throw" the weight forward while keeping
your arm straight.
If you find that you can't get the weight
overhead even with the initial swing, keeping the momentum
going, drop back down and try again. If you still can't
get the weight past the mid point (pic. 3) then you probably
need to come down in weight. Remember what I said about
using a weight that was light enough to learn proper technique.
If you've seen my videos you know just how understanding
I am when people get hurt because they didn't listen. If you
don't have my videos, then I'll tell you that I am not
understanding when it comes to injuries caused by ignorance.
Learn it right, then go heavy if that's your goal!
Pic. 4 shows my hips driven almost completely
forward with the weight at shoulder height. At this point
you better hope you gave enough push from the Starting Position
for the DB to travel to the Overhead Position because you
probably won't be lifting the DB with just your shoulder.