90/90 Hamstring
Equipment: Body Only
Primary muscles: Hamstrings
Plyometrics
Vertical Swing Exercise
Vertical Swing is a Beginner Plyometrics exercise using Dumbbell for Hamstrings. Allow the dumbbell to hang at arms length between your legs, holding it with b...
Exercise Details
- Category
- Plyometrics
- Level
- Beginner
- Equipment
- Dumbbell
- Force
- Pull
- Mechanic
- Compound
- Primary muscles
- Hamstrings
- Secondary muscles
- Glutes, Quadriceps, Shoulders
How to Do 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.
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