Hominin · exercise
Vertical Swing
Vertical Swing is a beginner plyometrics exercise using dumbbell. It works the hamstrings, with help from the glutes, quadriceps and shoulders.
beginnerdumbbellpull movementcompoundplyometrics
- Main muscles
- hamstrings
- Also works
- glutes, quadriceps, shoulders
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.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Box Jump (Multiple Response) · other, beginner
- Box Skip · other, beginner
- Front Box Jump · other, beginner
- Hurdle Hops · other, beginner
- Knee Tuck Jump · body only, beginner
- Linear 3-Part Start Technique · other, beginner
- Linear Acceleration Wall Drill · other, beginner
- Moving Claw Series · other, beginner
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).