Vertical Swing
Learn how to perform the Vertical Swing, a beginner exercise that targets the hamstrings using dumbbell. Includes step-by-step instructions.
beginnerdumbbellplyometricshamstringsglutesquadricepsshoulders
Starting position of Vertical Swing
Ending position of 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.
