How to Do Vertical Swing
Step-by-step instructions, muscles worked and workouts that use the vertical swing.
| Main muscles | Hamstrings |
| Also works | Glutes, Quads, Shoulders |
| Equipment | Dumbbell |
| Level | Beginner |
| Type | Plyometrics |
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.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
Workouts with this exercise
Dumbbell Legs Workout for Beginners5 exercises · about 31 min · DumbbellDumbbell Glutes Workout for Intermediate6 exercises · about 47 min · DumbbellDumbbell Full Body Workout for Intermediate6 exercises · about 47 min · DumbbellDumbbell Lower Body Workout for Intermediate6 exercises · about 47 min · Dumbbell
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Gear for this exercise
Adjustable dumbbellsA full home gym in one small space.See it on Amazon →
Adjustable workout benchUnlocks presses, rows and step-ups at home.See it on Amazon →New fat-loss tips every day. Follow danfitnz everywhere: