1. Place your feet between 125% and 150% of your shoulder-width apart with your toes pointing outwards at a 45-degree angle
2. Take a firm grip of a dumbbell with both hands (either securely wrapped around each plate, or holding the bar) and allow it to hang loosely between your legs
3. Brace your core and inhale as you lower your body slightly by bending at the knees. Be sure to keep your chest upright and your eyes forward
4. Once you reach a half squat, drive your hips backwards and allow the dumbbell to follow them slightly, be sure to keep your chest relatively upright. This is the starting position
5. Explosively straighten your legs by driving your hips forwards and upwards, and using the momentum generated, thrust the dumbbell away from your hips
6. Keeping your arms straight, use the momentum to bring the dumbbell up to between mouth and eye level
7. Control the dumbbell as it lowers back down towards your hips, and cushion its momentum by again driving your hips backwards preparing for the next rep
The primary muscles used in Two-Arm Dumbbell Swings are the Glutes and Quads. The secondary muscles used are the Abs and Shoulders.