Vertical Swing
The Vertical Swing is a beginner dumbbell exercise that works the Hamstrings. Follow the steps below.
Target musclesHamstrings
EquipmentDumbbell
LevelBeginner
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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.