- Type: Plyometrics
- Main Muscle Worked: Hamstrings
- Equipment: Dumbbell
- Level: Beginner
7.5
Average
Vertical Swing Images
Vertical Swing Instructions
- 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.
Alternative Exercises for Vertical Swing
