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.
About This Exercise
Allow the dumbbell to hang at arms length between your legs, holding it with both hands. Keep your back straight and your head up.
1Setup
Allow the dumbbell to hang at arms length between your legs, holding it with both hands. Keep your back straight and your head up.
2Execution
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.
Pro Tips
- 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.
Train This Exercise
Quick workout with this exercise
How to programme it
| Sets | 3 |
|---|---|
| Default reps | 8 |
| Rest | 90 sec |
| Movement pattern | Pull |
| Movement type | Compound |