Legs · Dumbbell · Compound · Beginner

Vertical Swing

Vertical Swing, start position
Start
Vertical Swing, end position
End
FrontBack
PrimarySecondary
Main muscles
Hamstrings
Also working
Glutes, Quads, Shoulders

How to do it

  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.

Swaps on other equipment

Each has the hamstrings as its main muscle and is also a pull, on a different piece of equipment.

Other hamstring exercises

Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake