Vertical Swing

Technique

How to perform Vertical Swing

1. Allow the dumbbell to hang at arms length between your legs, holding it with both hands.
2. Keep your back straight and your head up.
3. Swing the dumbbell between your legs, flexing at the hips and bending the knees slightly.
4. Powerfully reverse the motion by extending at the hips, knees, and ankles to propel yourself upward, swinging the dumbbell over your head.
5. As you land, absorb the impact through your legs and draw the dumbbell to your torso before the next repetition.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis.