GymPlan AIVertical Swing
Vertical Swing is a beginner compound dumbbell plyometrics that mainly works your hamstrings, with help from your glutes, quads and shoulders.
How to do the vertical swing
- 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.
Muscles worked
Sets and reps
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
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What muscles does the vertical swing work?
It mainly works your hamstrings; your glutes, quads and shoulders assist.
How many sets and reps of vertical swing should I do?
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
Is the vertical swing good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.