Dumbbell Swing-Thrus: 100 lbs x 8 reps

[dda030582]

DANGEROUS!

[Shokeybutsi]

yup, this exercise is best when doing higher reps (above 10)....it's great for cardio....

[mattsback1]

Not necessarily. Great for cardio yes but, equally as great for power and explosion thru the hips with lower reps/heavier weight.

[eamonob84]

I do these with holding onto the bar of the dumbbell and not the plate part. Have you tried them that way? Then you don't have to worry about losing your grip on the weight.

[iron619]

Hmmm, no I have never tried it that way, but that may be a great idea. I haven't done this exercise since posting this video, but I will remember your tip next time I do them. Thanks!

[langdon04]

youve really got to be careful that you dont mess up your back on this one. make sure to keep the natural curve of your spine and dont hunch forward, just like when doing squats.

I also do a version of this with one arm at a time and bringing it straight up above my head with a locked elbow.

p.s. be careful not to let go and smash the mirror :P

[iron619]

Thanks man. I actually stopped doing this exercise. The last time I did it was probably around the time I took this video. It would be a lot easier to do with kettlebells!

[666g00f666]

Did you ever went heavier.

[iron619]

No, I actually stopped doing these. I think I may have tried the 105s or 110s, but my hands couldn't hold onto the plates of the dumbbell, and we don't have an adjustable kettlebell. Basically, I determined that my training could do without this particular exercise.

[hasanimellabot]

this is awesome work man. i've been training like this for a while now and all the time wasters at the gym think i'm mad by training like this.

[iron619]

Thanks man. I think crossfit trainees do a lot of this exercise. I also thin it works best when done for higher reps.

[bionicwomanizer]

great f'n form, man. you really owned that movement. your body tension was excellent. you were moving the weight and not the other way around. what r u training for btw?

[iron619]

Thanks dude!

I've focused my training for powerlifting during the past two years.

[camiguin]

very impressive dude! good work!

[iron619]

Thanks man.

[starfulknight]

my gym would freak out if they saw me doing that!

[iron619]

lol, I think most gyms would! It would be much easier if they had heavier/adjustable kettlebells. Thanks man.

[tomp2400]

thats a great variation on the swing. i dont have a kettlebell so im definitly gonna try this one! thanks

[iron619]

Yo! Thanks dude. I've found that it works very well and is definitely a great exercise for the PC (Posterior Chain). Good luck with it man.

[ChrisGraeme]

Nice form

[iron619]

Thanks man. The weight wasn't very challenging, rather, gripping and trying not to let go was!

[ChrisGraeme]

It is easier with a kettlebell. With a db I think one arm swings are easier but what you are doing there looked like it would really stress the grip too.

[iron619]

Yeah dude, a kettlebell would it ideal, but none are available to me, but things works very well and definitely challenges my grip.

[anonstickpan]

Actually your lumbar curve was breaking down, so you were putting extra stress on your lower back.

[iron619]

Honestly, I remember this wasn't too challenging. But I've experienced that when the weights aren't too challenging, I don't remain as focused on the lift as I should. It's when I do real heavy stuff when my mind an focus are high. I suppose I wasn't really paying too much attention to my form, though I thought it was fine.