Vertical Swing

Vertical Swing - Step 0 Vertical Swing - Step 1

Primary Muscles

hamstrings

Secondary Muscles

glutes quadriceps shoulders

Level

beginner

Mechanic

compound

Equipment

dumbbell

Category

plyometrics

Instructions

  1. Allow the dumbbell to hang at arms length between your legs, holding it with both hands. Keep your back straight and your head up.
  2. Swing the dumbbell between your legs, flexing at the hips and bending the knees slightly.
  3. Powerfully reverse the motion by extending at the hips, knees, and ankles to propel yourself upward, swinging the dumbell over your head.
  4. As you land, absorb the impact through your legs and draw the dumbbell to your torso before the next repetition.

Ready to Start Your Fitness Journey?

Track your workouts, monitor your progress, and achieve your fitness goals with Easy Reps.

App Store Download Now