Vertical Swing
- Main muscles
- Hamstrings
- Also works
- Glutes, Quads, Shoulders
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Compound · 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.
Quick answers
- What muscles does the Vertical Swing work?
- Mainly the hamstrings, with help from the glutes, quads, shoulders.
- What equipment do I need?
- Dumbbell.
- Is it good for beginners?
- Yes, it is rated beginner level.
- How do I track progress on it?
- Log each set and beat the weight or reps from last time. Liftrung shows your last set beside the next one and estimates your one-rep max from your sets.
More hamstrings exercises
- Dumbbell Clean
- Stiff-Legged Dumbbell Deadlift
- Alternating Hang Clean
- Band Good Morning
- Band Good Morning (Pull Through)
- Box Jump (Multiple Response)
Exercise descriptions: free-exercise-db, public domain.