Vertical Swing Images
![image](https://www.bodybuilding.com/exercises/exerciseImages/sequences/842/Male/l/842_1.jpg)
![image](https://www.bodybuilding.com/exercises/exerciseImages/sequences/842/Male/l/842_2.jpg)
Vertical Swing Instructions
![Vertical Swing muscle diagram](https://artifacts.bbcomcdn.com/@bbcom/exercises-app/2.1.2/img/guide-8.gif)
- Allow the dumbbell to hang at arms length between your legs, holding it with both hands. Keep your back straight and your head up.
- Swing the dumbbell between your legs, flexing at the hips and bending the knees slightly.
- Powerfully reverse the motion by extending at the hips, knees, and ankles to propel yourself upward, swinging the dumbell over your head.
- As you land, absorb the impact through your legs and draw the dumbbell to your torso before the next repetition.