Legs / Beginner / Compound (multi-joint)

Vertical Swing

A dumbbell explosive exercise for the hamstrings, with the glutes, quads and rear delts assisting.

At a glance

Primary

Hamstrings

Secondary

Glutes, Quads, Rear delts

Equipment

Dumbbells

Movement pattern

Hip hinge, Jump / plyometric

Level

Beginner

Type

Legs, Compound (multi-joint), Explosive

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.

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