Legs·Dumbbell·Compound
Vertical Swing
Hamstrings · Dumbbell
Beginner
Body Part
Legs
Equipment
Dumbbell
Level
Beginner
Type
Compound
Force
Pull
The Vertical Swing is a beginner dumbbell exercise that primarily targets the Hamstrings.
Muscles Worked
Hamstrings primaryGlutes secondaryQuads secondaryShoulders secondary
How to Do the Vertical Swing
- 1Allow the dumbbell to hang at arms length between your legs, holding it with both hands. Keep your back straight and your head up.
- 2Swing the dumbbell between your legs, flexing at the hips and bending the knees slightly.
- 3Powerfully reverse the motion by extending at the hips, knees, and ankles to propel yourself upward, swinging the dumbell over your head.
- 4As you land, absorb the impact through your legs and draw the dumbbell to your torso before the next repetition.
Related Exercises
Barbell
Conventional Deadlift
The king of lifts: pick heavy stuff up, put it down.
Barbell
Romanian Deadlift
The hamstring hinge that makes the back of your legs scream.
Barbell
Sumo Deadlift
Wide stance, short pull, big hips and quads.
Kettlebell
Kettlebell Swing
Explosive hip snap that builds power and conditioning.
Exercise data from the open-source Free Exercise DB.