How to Do the Vertical Swing
💪 Hamstrings, Glutes, Quadriceps, Shoulders🏋️ Dumbbell📊 Beginner🏷️ Plyometrics
How to perform 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.
Muscles worked
The Vertical Swing primarily targets your Hamstrings, with support from your Glutes, Quadriceps, Shoulders. You'll need dumbbell.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the Vertical Swing slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.