Exercise
Vertical Swing
Also known as: vertical dumbbell swing, dumbbell swing, DB swing
Vertical Swing is a compound exercise for the hamstrings. Main target: biceps femoris. Also works: gluteus maximus, vastus lateralis and anterior deltoid. Equipment: dumbbell.
Muscles worked
How to do it
- 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.
Similar exercises
Stiff-Legged Dumbbell Deadlift
Dumbbell
Biceps femoris
Dumbbell Clean
Dumbbell
Biceps femoris
Dumbbell Lying Leg Curl
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Dumbbell Lunges
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Vastus lateralisVastus medialisGluteus maximus
Split Squat with Dumbbells
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Dumbbell Seated Box Jump
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Alternatives with other equipment
Box Jump (Multiple Response)
Other
Biceps femoris
Linear 3-Part Start Technique
Bodyweight
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Power Clean
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Alternating Hang Clean
Kettlebell
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Band Good Morning
Bands
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Glute Ham Raise
Machine
Biceps femoris
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