OberschenkelKurzhantelAnfänger

Vertical Swing

Swing the dumbbell between your legs with both hands, then explosively extend hips, knees and ankles to launch upward. Absorb the landing through your legs.

Schwierigkeit: Anfänger
Art: Plyometrie
Mechanik: Verbund
Kraft: Ziehen
Muskeln: 6

Bewegungsablauf

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

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