Vertical Swing
Plyometrics · Beginner · Hamstrings
Tap the demo to pause the motion.
Open the app →- Primary muscles
- Hamstrings
- Secondary
- Glutes, Quads, Shoulders
- Equipment
- Dumbbell
- Force
- Pull
- Mechanic
- Compound
- Level
- Beginner
Muscles worked
Hamstrings
Also works: Glutes, Quads, Shoulders
How to do it — Vertical Swing
- 1Allow the dumbbell to hang at arms length between your legs, holding it with both hands. Keep your back straight and your head up.
- 2Swing the dumbbell between your legs, flexing at the hips and bending the knees slightly.
- 3Powerfully reverse the motion by extending at the hips, knees, and ankles to propel yourself upward, swinging the dumbell over your head.
- 4As you land, absorb the impact through your legs and draw the dumbbell to your torso before the next repetition.
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Put it into practice
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