Upper legsDumbbellBeginner
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.
- Difficulty
- Beginner
- Type
- Plyometrics
- Mechanic
- Compound
- Force direction
- Pull
- Muscles
- 6
Form sequence
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 · Key step
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.
