How to Perform Paleo Strength Exercises
The dumbbell swing is one of the best exercises you can do for full-body strength and power.
Place the dumbbell between your legs, with your feet slightly wider than shoulder-width apart and your toes pointing slightly outward.
Squat down and grab the handle of the dumbbell with both hands interlocking your fingers around the handle.
Hike the dumbbell back between your legs to build momentum. Then, keeping your arms straight, immediately stand upright and snap your hips forward, swinging the dumbbell upward until it's at about shoulder height.
The power should come from your hips and glutes — don't raise it with your arms.
As the dumbbell arcs downward again, fold forward at the hips to about 45 degrees, bending your knees slightly, and guide the dumbbell between your legs.
This completes one repetition.
Continue from that point, forcefully straightening your hips and legs so that the dumbbell again reaches shoulder height.
You may need to start out with swings that only reach belly button height until you get comfortable with the movement.