Dumbbell Swing is a movement that is regarded by many fitness trainers as a full body exercise. It builds the quadriceps, glutes, hamstrings, calves, lower back, abdominals, front and rear shoulders, upper back and traps.
Dumbbell Swing is a great exercise for sports that require coordination of different muscle groups. A good example would be the jump shot in basketball. During the jump you transition from the hips, glutes, legs, calves toward the lower back, upper back and shoulders when you release the shot.
Grab the handle of a barbell with both hands and stand in a wider than shoulder width position.
Tighten your core; inhale and initiate the downward swing by bending at the hips then knees and dropping back at the glutes.
The dumbbell should swing between your legs and your arms in a straight position.
Exhale then swing the dumbbell upward by extending the hips, knees and flexing the calf muscles to bring the dumbbell up over your hard. Keep your arms straight at all times.
Allow the dumbbell to swing down by following the same path to the starting position between your legs.
Repeat the movement until you have completed the targeted number of reps.
Form and Technique
It is important that you do not initiate the downward swing by bending forward with your lower back and your knees rolling over your feet.
Think about assuming the same position when doing T-Bar Rows. Your body is angled forward by bending at the hips.
Use your legs to drive the dumbbell to shoulder level. If you want a more challenging movement, then complete the transition by flexing your calf muscles so the dumbbell can continue its ascent above your head.
Keep your core tight at all times. Visualize pulling your rib cage toward your stomach to keep the start position tight.
The calves are often ignored when it comes to weight training, but they’re an instrumental part of daily life—from walking and running to jumping and reaching. For sedentary and lightly active people, calf muscles can be overactive (tight) due to a lack of flexibility training. To avoid exacerbating the issue, it’s important to remember to stretch or foam roll both before and after training.
With proper stretching, standing calf raises can be a beneficial part of regular strength training. Strong calf muscles contribute to overall stability, reduce stress on the Achilles tendon, and give the lower leg a defined appearance.
Benefits Standing calf raises activate the two muscles that run down the back of the lower leg: the gastrocnemius and soleus. These muscles are integral in ankle flexion and extension, propelling running and jumping. The gastrocnemius also works in tandem with hamstrings to control knee flexion, while the soleus maintains proper balance and pumps blood from your leg back up to your heart. When weak, the calf muscles more easily cramp, strain, and even tear, making walking and running difficult.
Calf raises are an easy, low-impact method for strengthening the gastrocnemius and soleus. Strong calf muscles result in better stability and balance, decreased risk of ankle and knee injuries, and better agility when running and jumping. Once strengthened, the fast-twitch muscle fibers of the gastrocnemius allow more rapid, explosive movement, making this a great exercise for amateurs and athletes alike.
How To Do a Calf Raise
Standing calf raises are an easy exercise to perform at home, at the gym, or when traveling. Use dumbbells, kettlebells, or even gallons of milk to add weight to your raises.
Hold weights of the same size at your sides with your arms slack
Spread feet shoulder-width apart, then slowly raise your heels, keeping your knees extended (but not locked). Pause for one second.
Slowly lower your heels back to the ground.
Repeat 10-30 times.
Common Mistakes Calf raises may seem simple enough, but there are still a few common mistakes to be made.
Forgetting to Stretch Stretching is perhaps the most important component of calf exercises as it prevents cramping and reduced flexibility. Spending five to 10 minutes stretching before weight training is always recommended.
Going Too Fast A controlled tempo is necessary to see the full benefits of standing calf raises. Performing the movement too quickly isn’t effective—it’s best to raise and lower your heels slowly to see increased strength and aesthetic improvement.
Folding Forward To stay properly balanced while performing calf raises, keep your chest up and stand tall. Leaning too far forward redistributes both your own body weight and the weight of your dumbbells, which can cause back pain and reduce the effectiveness of the exercise.
Too Few Reps Because standing calf raises are an isolated exercise with a small range of motion, it’s recommended to perform a higher number of repetitions to maximize the move. The sweet spot on reps depends on the amount of weight you’re using, but between 10 and 30 is a good place to start.
Rotating Feet Turning your feet in or out while performing calf raises isn’t necessarily wrong, but it does target different muscles. For an overall calf workout, keep your toes pointing straight forward.
Modifications and Variations
Need a Modification? To make calf raises easier, try performing them without weights and/or hold on to a chair or the wall to help stabilize yourself. You can also perform calf raises seated, although this method only works the soleus muscle. Grip dumbbells and set them just below your knees, then lift your heels the same way you would for a standing calf raise.
Up for a Challenge? If you’re ready to take this move to the next level, try increasing the weight or using a barbell instead. You can also increase the range of motion by using a step or stair to allow your heels to drop further into the eccentric part of the exercise. Lastly, a challenging way to progress this motion is by doing box jumps—using only the muscles in your calves, jump onto a very short step (2 inches is a good place to start). Step back down and repeat.
Safety and Precautions Calf raises are generally safe for all populations, but if you’ve recently endured a lower-body injury, talk to your doctor before performing this exercise.To prevent injury, focus on moving slowly, keeping a soft bend in the knees, and pushing shoulders back to prevent rounding in the back. If you experience pain, stop the exercise and consult your doctor.
