Single Arm Dumbbell Swing - with forwards and backwards steps

Find some space to step forwards and backwards. Take a dumbbell (load wise - a load that you can swing comfortably and hold). Have a mirror in front of you so that you can see where your hips and rib cage line up.
2 variations:
1. Same side working - Take hold of the dumbbell (for example in the left hand) and swing it backwards, behind the body, whilst you stand in a split stance, left leg forwards, loading the left leg. Take a step backwards with the left leg, whilst swinging the left arm forwards, up in the air, directly above the shoulder. Swing the arm back down behind the body, and take a step back with the left leg. Repeat for the desired amount of reps.
2. Opposite side working - Take hold of the dumbbell (for example in the right hand) and swing it backwards, behind the body, whilst you stand in a split stance, right leg forwards, loading the right leg. Take a step forward with the left leg, whilst swinging the right arm forwards, up in the air, directly above the shoulder. Swing the arm back down behind the body, and take a step back with the left leg. Repeat for the desired amount of reps.
The goal is to keep the hips in line but allow for rotation. Say the right arm is up in the air, your body should be rotated to the right, but the hips should be slightly rotated to the left, and vice versa. Hold the dumbbell in the air and recorrect positions to suit.

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