Vertical Swing
Works the hamstrings.
- Primary muscles
- Hamstrings
- Secondary muscles
- Glutes, Quads, Shoulders
- Equipment
- Dumbbell
- Level
- Beginner
- Mechanic
- Compound
- Force
- Pull
How to do it
- 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.
Track it
Log every set in Pensum. It keeps your best sets and estimates your one-rep max as you go. Estimate your 1RM now.
More Hamstrings exercises
- Dumbbell Clean Dumbbell
- Stiff-Legged Dumbbell Deadlift Dumbbell