Plyometrics

Vertical Swing

The vertical swing is a beginner plyometrics exercise for your hamstrings, using dumbbell.

Main muscles
Hamstrings
Also works
Glutes, Quads, Shoulders
Equipment
Dumbbell
Level
Beginner
Vertical Swing, starting position
Start
Vertical Swing, end position
Finish

How to do it

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

Alternatives to the vertical swing

Back extension Back extension bench Cable pull-through Cable stack Dumbbell hip thrust Dumbbells, Flat bench Dumbbell Romanian deadlift Dumbbells Glute bridge Body weight Leg curl Leg curl