Exercise guide
Vertical Swing
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- Muscles
- Hamstrings, Glutes, Quads, Shoulders
- Equipment
- Dumbbell
- Style
- Plyometrics
How to
- 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.
Instructions from free-exercise-db (public domain).